olive oil cooking spray or 1 tbsp olive oil I use olive oil
1 medium onion, chopped
1 can (1 pound) unsalted tomatoes, crushed the big 28 oz can
4 cups unsalted vegetable broth or water I always use vegetable broth
2 tbsp tomato paste
3/4 tsp salt
1/4 tsp ground black pepper
1 tsp dried Italian seasoning
4 ounces sea shell pasta
2 cups (packed) chopped fresh spinach I usually use a package of frozen chopped spinach
1/2 cup grated nonfat or reduced-fat Parmesan cheese
Coat a 3-quart pot with cooking spray or olive oil and place over medium heat. Add the onions, and saute for 3 minutes, or until the onions are soft.
Add the tomatoes, vegetable broth or water, tomato paste, salt, pepper and Italian seasoning to the pot. Increase the heat to high and bring to a boil. Add the pasta, cover and cook over medium-low heat for 8 minutes, or until the pasta is almost al dente.
Add the spinach to the pot and simmer for 1 to 2 minutes, or just until the pasta is al dente and the spinach is wilted. Be careful not to overcook as the pasta will continue to soften as long as it remains in the hot soup.
Ladle the soup into individual bowls, topping each serving with a tbsp of cheese if desired. Serve hot. Makes 7-8 servings.
Calories 125
cholesterol 0
fat 0.7 g
fibre 3.4 g
protein 4.5 g
sodium 258 mg
From Secrets of Fat-Free Cooking by Sandra Woodruff RD
1 medium onion, chopped
1 can (1 pound) unsalted tomatoes, crushed the big 28 oz can
4 cups unsalted vegetable broth or water I always use vegetable broth
2 tbsp tomato paste
3/4 tsp salt
1/4 tsp ground black pepper
1 tsp dried Italian seasoning
4 ounces sea shell pasta
2 cups (packed) chopped fresh spinach I usually use a package of frozen chopped spinach
1/2 cup grated nonfat or reduced-fat Parmesan cheese
Coat a 3-quart pot with cooking spray or olive oil and place over medium heat. Add the onions, and saute for 3 minutes, or until the onions are soft.
Add the tomatoes, vegetable broth or water, tomato paste, salt, pepper and Italian seasoning to the pot. Increase the heat to high and bring to a boil. Add the pasta, cover and cook over medium-low heat for 8 minutes, or until the pasta is almost al dente.
Add the spinach to the pot and simmer for 1 to 2 minutes, or just until the pasta is al dente and the spinach is wilted. Be careful not to overcook as the pasta will continue to soften as long as it remains in the hot soup.
Ladle the soup into individual bowls, topping each serving with a tbsp of cheese if desired. Serve hot. Makes 7-8 servings.
Calories 125
cholesterol 0
fat 0.7 g
fibre 3.4 g
protein 4.5 g
sodium 258 mg
From Secrets of Fat-Free Cooking by Sandra Woodruff RD
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