By: Patricia Church
THE TORTOISE DIET RECIPE FOR MINESTRONE SOUP
Place all of the following ingredients into a large stockpot:
1 can fat-free chicken broth plus 32 ounces of water ( may delete the broth and instead use three chicken, vegetable or beef bullion cubes, if desired) 2 cans stewed tomatoes, including liquid
1 can great northern beans, garbanzo beans, or cannellini beans, including liquid 1 can kidney beans, including liquid
2 cans cut green beans, including liquid
1 can (12 ounces) vegetable juice (like V-8)
2 stalks celery, diced
3 carrots, cut into bite sized pieces
1 small onion, diced
1 whole bay leaf
2 cloves garlic, cut into fourths and placed into the broth 1 teaspoon oregano
1½ teaspoons dried thyme
2 dashes Worcestershire sauce
½ teaspoon crushed red pepper flakes
Salt and pepper, to taste
Add salt only after the soup has been simmering for 30 minutes or so, after you’ve tasted it, as the liquids already added contain salt.
Simmer for 1 to 2 hours until vegetables are tender.
During the last ½ hour or so of simmering, add 1/4 cup (dry) tiny elbow pasta. During the last 5 minutes of simmering, add 2/3 cup green peas.
Entire recipe = approximately 1,500 calories.
Sprinkle each serving with 2 teaspoons grated Parmesan cheese, if desired (adds 50 calories).
More About Patricia Church: Patricia S. Church RN, BSN, author of The Tortoise Diet invites you to learn more about how she lost 120 pounds. Visit her site at www.wintheracetolose.com
