WSMV Nashville - 2015 Healthy Lifestyles

Minestrone

Swiss chard provides a bone-building mix of magnesium, manganese, and potassium.

Start to finiSh: 30 min.

1 medium onion, chopped

1 Tbsp. olive oil

2 14-oz. cans reduced-sodium chicken broth 1½ cups water

1 15-oz. can cannellini beans, rinsed and drained

1 medium zucchini, coarsely chopped

1 cup sliced carrots

3 cloves garlic, minced ¾ cup dried multigrain elbow macaroni

1 Tbsp. snipped fresh oregano or 1 tsp. dried oregano, crushed

6 cups coarsely torn, trimmed Swiss chard or 8 cups packaged fresh baby spinach leaves

1 14½-oz. can no-salt-added diced tomatoes

1. In 5- to 6-quart Dutch oven cook onion in hot oil over medium heat until tender, stirring occasionally. Add broth, water, beans, zucchini, carrots, and garlic. Bring to boiling.

Add pasta and dried oregano, if using. Return to boiling; reduce heat. Simmer, covered, 5 minutes. Stir in Swiss chard. (If using spinach, stir in at the last with tomatoes.) Simmer, uncovered, 5 to 7 minutes more or until pasta is tender, stirring occasionally.

2. Stir in tomatoes and fresh oregano, if using.

Remove from heat. Sprinkle with additional fresh oregano. Makes 6 (1½-cup) servings. Each SErving: 162 cal, 3 g fat (0 g sat. fat),

0 mg chol, 554 mg sodium, 30 g carbo, 7 g fiber,

10 g pro. Daily Values: 119% vit. A, 41% vit. C,

7% calcium, 13% iron.

Kale-Goat Cheese Frittata Kale makes this dish a vitamin A powerhouse. Besides supporting vision, vitamin A is vital to bone growth.

Start to finiSh: 25 min.

2 cups coarsely torn fresh kale

1 medium onion, halved and thinly sliced 2 tsp. olive oil

6 eggs

4 egg whites
¼ tsp. salt
¹⁄₈ tsp. ground black pepper
¼ cup drained oil-packed dried tomatoes,
thinly sliced

1 oz. goat cheese, crumbled

1. Preheat broiler. In 10-inch ovenproof nonstick skillet, cook and stir kale and onion in oil over medium heat for 10 minutes until onion is tender.

2. Meanwhile, in medium bowl whisk together eggs, egg whites, salt, and pepper. Pour over kale mixture in skillet. Cook over medium-low heat. As egg mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so the uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is almost set but still glossy and moist.

3. Sprinkle egg mixture with dried tomatoes and goat cheese. Broil 4 to 5 inches from the heat for 1 to 2 minutes or until eggs are set. Cut into wedges to serve. Makes 6 servings. Each SErving: 145 cal, 9 g fat ( 3 g sat. fat), 216 mg chol, 242 mg sodium, 6 g carbo, 1 g fiber, 11 g pro. Daily Values: 76% vit. A, 55% vit. C, 11% calcium, 9% iron.