- 5 1/4 cups water + 3 chicken brullion cubes (or 3 14 oz cans of broth)
- 1 14 oz can diced tomatoes, pureed in a blender
- 1 15-ounce can Navy beans, drained and rinsed
- 1/2 cup cooked brown rice (I used 1/2 package boil-in-bag)
- 2 TBSP minced onions
- 1 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 TBSP garlic powder
- 8 cups coarsely chopped fresh spinach or kale leaves(I used 1 bag Dole baby spinach)
- optional: Fat Free parmesan cheese for topping
- In a 3-1/2- or 4-quart slow cooker, combine broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
- Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
- Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.
Calories 119
No fat or cholesterol
Sodium 900mg
Potassium 150mg
Carbs 23g
Fiber 6.5g
Protein 7g
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