Nutrition Facts
Nutrition Facts
Calories | 136 | |
---|---|---|
Total Fat | 3.5 g | |
Saturated Fat | 0.5 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 0.5 g | |
Monounsaturated Fat | 2.5 g | |
Cholesterol | 0 mg | |
Sodium | 215 mg | |
Total Carbohydrate | 22 g | |
Dietary Fiber | 5 g | |
Sugars | 12 g | |
Protein | 5 g |
Dietary Exchanges
1/2 fat, 1/2 starch, 3 vegetable
Ingredients
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16 oz. frozen mixed bell pepper strips (may be labeled stir-fry mix) -
14.5 oz. canned, no-salt-added diced tomatoes, undrained -
1 3/4 cups fat-free, low-sodium chicken broth -
1/2 can no-salt-added navy beans (drained, rinsed) -
3 Tbsp. chopped, fresh basil -
2 Tbsp. chopped, fresh parsley -
1 Tbsp. balsamic vinegar -
1 medium garlic clove (minced) -
1/2 tsp. dried oregano (crumbled) -
1/8 to 1/4 tsp. crushed red pepper flakes -
1 Tbsp. olive oil (extra virgin preferred) -
1/4 tsp. salt
Directions
-
In a food processor or blender, process the bell pepper strips, tomatoes with liquid, broth, beans, basil, parsley, vinegar, garlic, oregano, and red pepper flakes until slightly chunky or smooth. -
Pour into a large saucepan. -
Bring to a boil over high heat. -
Reduce the heat and simmer, covered, for 20 minutes, or until the flavors are blended. -
Remove from the heat. -
Stir in the oil and salt.