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INGREDIENTS
| 1 lb |
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500 g |
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Extra lean or Lean Ground Beef |
| 1 |
|
1 |
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large onion, chopped |
| 4 |
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4 |
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garlic cloves, minced |
| 1 cup |
|
250 mL |
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EACH thinly sliced carrot, celery and zucchini |
| 1-1/2 tsp |
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7 mL |
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dried Italian herb seasoning |
| 1/4 tsp |
|
1 mL |
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chili pepper flakes (optional) |
| 1 |
|
1 |
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can (28 oz/796 mL) diced tomatoes |
| 1 |
|
1 |
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pkg (900 mL) sodium-reduced chicken broth |
| 1 |
|
1 |
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can (213 mL) tomato sauce |
| 1 cup |
|
250 mL |
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shredded fresh spinach (optional) |
| 1/4 cup |
|
50 mL |
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chopped fresh parsley (optional) |
| 1/2 cup |
|
125 mL |
|
broken whole wheat spaghetti |
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes
DIRECTIONS
1. Cook beef, onion, garlic, carrot, celery, zucchini, Italian seasoning and chili pepper flakes in a Dutch oven over medium-high heat for 10 to 15 minutes until meat is thoroughly cooked and any liquid has evaporated.
2. Add tomatoes, broth and tomato sauce; bring to a boil. Reduce heat and simmer for 15 minutes.
3. Add spinach and parsley; stir in pasta; simmer 10 minutes longer or until pasta is tender.
Heart-Healthy Makeover: Many hamburger soups start with a base of high-sodium packaged soup mixes, but this simple scratch version uses seasonings, low-sodium broth and canned tomatoes instead. Whole wheat pasta, an abundance of veggies, plus lean beef round out this heart-healthy approach.
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NUMBER OF SERVINGS: 8 SERVINGS
NUTRITION INFORMATION PER SERVING
| 179 Calories |
|
5 g Fat |
| 17 g Protein |
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19 g Carbohydrates |
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A good source of Iron (21 % RDI)
and an excellent source of Zinc (33 % RDI)
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Click here to visit Beef Information Centre's official website.
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