Enjoy a bowl of this soup for a light lunch, or pair it with a dark green or spinach salad or Balsamic-Marinated Vegetables (page 78) for a heartier meal.

　　

Ingredients

Serves 10; 1 cup per serving

　　Olive oil spray

　　1 1/2 teaspoons olive oil

　　1 small onion, chopped

　　1 medium carrot, thinly sliced

　　1 medium rib of celery, diced

　　1 to 2 medium garlic cloves, minced

　　6 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　1 cup canned no-salt-added diced tomatoes, drained

　　1 cup cooked whole-grain macaroni (cooked without salt)

　　1 cup canned no-salt-added white beans, such as cannellini beans, rinsed and drained

　　1/2 teaspoon pepper

　　1/4 cup shredded or grated Parmesan cheese

　　

Step 1

Lightly spray a stockpot with olive oil spray. Add the oil, swirling to coat the bottom. Cook the onion, carrot, celery, and garlic over medium heat for 3 to 4 minutes, or until the onion is soft, stirring occasionally.

　　

Step 2

Stir in the remaining ingredients except the Parmesan. Bring to a simmer. Simmer, covered, for 5 minutes, or until heated through. Serve sprinkled with the Parmesan.

　　

Nutrition Information

Step 3

(Per serving)

　　

Step 4

Calories: 73

　　

Step 5

Total fat: 1.5g

　　

Step 6

Saturated: 0.5g

　　

Step 7

Trans: 0.0g

　　

Step 8

Polyunsaturated: 0.0g

　　

Step 9

Monounsaturated: 0.5g

　　

Step 10

Cholesterol: 1mg

　　

Step 11

Sodium: 60mg

　　

Step 12

Carbohydrates: 11g

　　

Step 13

Fiber: 2g

　　

Step 14

Sugars: 3g

　　

Step 15

Protein: 5g

　　

Step 16

Calcium: 53mg

　　

Step 17

Potassium: 268mg

　　

Dietary Exchanges

Step 18

1/2 starch

　　

Step 19

1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition