Italian Veggie Stew
Italian Vegetable Stew
Serving Size: 1 1/3 cups stew and 2 tablespoons cheese
1 tablespoon olive oil
1 cup chopped onion
1 cup chopped green bell pepper
4 garlic cloves -- minced
1 cup thinly sliced zucchini
1 teaspoon dried Italian seasoning
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
1 (14.5-ounce) can diced tomatoes -- undrained
1 (10 1/2-ounce) can low-salt chicken broth
1 (8-ounce) package presliced mushrooms
1 (8-ounce) can no-salt-added tomato sauce
1 (16-ounce) can kidney beans -- drained
1 (14.5-ounce) can Italian-cut green beans -- drained
1/4 cup chopped fresh parsley
3/4 cup (3 ounces) preshredded part-skim
Mozzarella cheese
Fresh thyme sprigs (optional) -- fresh thyme springs
Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, and garlic; sauté 5 minutes or until tender. Add zucchini and next 6 ingredients (zucchini through tomato sauce); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add kidney beans, green beans, and parsley; simmer, uncovered, 5 minutes or until thoroughly heated. Ladle into 6 bowls; sprinkle with cheese. Garnish with fresh thyme, if desired.
Per Serving (excluding unknown items): 182 Calories; 3g Fat (15.5% calories from fat); 14g Protein; 28g Carbohydrate; 9g Dietary Fiber; 3mg Cholesterol; 672mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 3 Vegetable; 1/2 Fat.
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