BravaBody - Make This the Prime of Your Life

Serve with crusty bread
Serves 10

Prep time 10 minutes
Cook time 35 minutes

1 tablespoon olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
1 28- ounce can tomatoes, peeled Italian style
1 zucchini, chopped
1 potato ( ½ lb) peeled and chopped
1 14-ounce can red kidney beans
6 cups fat free broth, chicken or vegetable, low-sodium
1 teaspoon each dried basil and oregano
2 ounces pasta, (such as broken spaghetti)

Optional Garnish: Parmesan cheese

1.     Sauté onion, garlic, celery and carrots in olive oil, until onions are translucent, 3-5 minutes,

2.     Add the remaining ingredients except pasta. Stir. Bring to boil & simmer for 20 minutes.

3.     Add pasta (broken spaghetti is an excellent choice). Cook for 8-10 minutes longer, until pasta is al dente, not mushy. Stir frequently to keep pasta from sticking together.

4.     Serve in bowls & garnish with Parmesan cheese.

The Seasoned Chef knows that a variety of seasonal vegetables can be substituted or added such as green beans, summer squash, and mushrooms. Navy beans instead of kidney beans would give the soup a whole new look.

Nutrition Goldmine: Kidney beans are rich in folic acid, iron, fiber, and protein.

Per serving: 149 calories, 8gm protein, 25 gm carbohydrate, 3 gm fat, 1 gm sat fat, 2 gm mono, 1 mg cholesterol, 5 gm fiber, 370 mg sodium

Serve with green salad & crusty bread
Serves 4

Prep time 10 minutes
Cook time 35 minutes

3/4 lb chicken breasts, boneless, skinless
1 tablespoon olive oil
1 medium onion, thinly sliced
2 sweet peppers, yellow or red, seeds removed and sliced
1 garlic clove, minced
1 14-16 ounce can diced tomatoes
2/3 cup chicken stock
1 tablespoon each oregano, basil
1 cup canned cannellini beans , rinsed and drained

1. Over medium heat, sauté the chicken in olive oil in a nonstick pan until golden brown. Remove from pan.
2. In olive oil spray, sauté onion, peppers, garlic until translucent, 3-5 minutes.
3. Add tomatoes with juice and stir.
4. Place the chicken over mixture and pour in wine or stock, and sprinkle with herbs.
5. Cover the pan and lower the heat, simmer for 30 minutes, stirring occasionally. To test when chicken is done, poke a knife in meat and
juices should run clear.
6. Mash half of the beans, then add to pot and stir into liquid. Add the rest of beans and simmer for 5 minutes more. Serve in bowls with
green salad and crusty bread.

The Seasoned Chef serves this dish for more active people over two ounces of noodles. To save time, prepare the night before to step 5.

Nutrition Goldmine: Sweet peppers are among the most nutrient-dense vegetables you can buy. They contain large amounts of both Vitamin C and beta-carotene, two powerful antioxidants.

332 calories, 36 gm protein, 29 gm carbohydrate, 8gm fat, 2 gm sat, 1 gm mono,78 mg cholesterol, 6 gm fiber, 559 mg sodium