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A cup of this chunky soup at the start of a meal just may be a perfect appetite appeaser. A bowl of it with some whole-grain bread and a salad makes a hearty meal.
2 tablespoons olive oil
1 large onion, diced
2 garlic cloves, minced
4 carrots, diced
2 stalks celery, diced
½ teaspoon dried basil
1/2 teaspoon dried oregano
28-ounce can of crushed tomatoes
48-ounce can of low-sodium chicken broth or vegetable broth
1 cup canned kidney beans, preferably low-sodium, drained and rinsed
¾ cup elbow macaroni or other small pasta, such as shells or orzo
Salt and freshly ground pepper to taste
Grated Parmesan cheese (optional)
1. Heat the oil in a large stockpot over a medium flame. Add the onion and cook until soft, about 5 minutes. Lower the heat to low-medium. Add the garlic, carrots, and celery, and cook for about 10 minutes more, or until the vegetables are tender, stirring occasionally. Add a bit of water if the mixture gets too dry while cooking. Add the basil and oregano, and stir to combine.
2. Add the tomatoes and chicken broth, and bring to a boil. Lower the heat to low-medium, add the beans and macaroni, and let simmer for 15 minutes. Season with salt and pepper to taste. Garnish with a sprinkle of Parmesan cheese if desired.
Calories 238; Fat 6.9 g; (Sat 1.5 g, Mono 3.6 g, Poly .9 g); Protein 10.3 g; Carb 36.8 g; Fiber 7.8 g; Chol 3.8 mg; Sodium 455 mg