Recipe: Nutrition
Diabetes Appropriate
Egg-free
Nut-free
Soy-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Weight Management
Directions
Prep Time
15 minutes
Cook Time
30 minutes
Ready in
45 minutes
- Coat a large Dutch oven with nonstick cooking spray and place over medium heat. Add onion and garlic; cook and stir 5 minutes or until tender. Add zucchini, carrots and celery; cook and stir 5 minutes.
- Stir in broth, tomatoes and 1 cup water; bring to boiling. Add orzo; reduce heat and simmer 15 minutes, stirring occasionally. Add kale, Italian seasoning and pepper; cook 3 to 5 minutes more or until kale is wilted. Ladle into 4 soup bowls, sprinkle with Parmesan, and serve.
Nutritional Information
Serving Size
1
Per Serving
Calories 139, Calories Fat 14, Total Fat 1g, Saturated Fat 0g, Cholesterol 2mg, Sodium 301mg, Carbohydrate 27g, Protein 5g
Serving Size | 1 |
Calories | 139 |
Calories Fat | 14 |
Calories (fat) extra | 10 |
Total Fat | 1g |
Total Fat (extra) | 3 |
Saturated Fat | 0g |
Saturated Fat (extra) | 3 |
Cholesterol | 2mg |
Cholesterol (extra) | 1 |
Sodium | 301mg |
Sodium (extra) | 13 |
Potassium | 404mg |
Carbohydrate | 27g |
Carbohydrate (extra) | 9 |
Fiber | 3g |
Fiber (extra) | 16 |
Sugars | 6g |
Protein | 5g |
Omega3 | 0g |
Vitamin A | 10952IU |
Vitamin A (extra) | 219 |
Vitamin C | 74mg |
Vitamin C (extra) | 124 |
Iron | 1mg |
Iron (extra) | 8 |