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Italian Vegetable Stew

Yield 6 servings (serving size: 1 1/3 cups stew and 2 tablespoons cheese)

Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 1 cup chopped green bell pepper
  • 4 garlic cloves, minced
  • 1 cup thinly sliced zucchini
  • 1 teaspoon dried Italian seasoning
  • 1/4 to 1/2 teaspoon crushed red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 (10 1/2-ounce) can low-salt chicken broth
  • 1 (8-ounce) package presliced mushrooms
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (16-ounce) can kidney beans, drained
  • 1 (14.5-ounce) can Italian-cut green beans, drained
  • 1/4 cup chopped fresh parsley
  • 3/4 cup (3 ounces) preshredded part-skim mozzarella cheese
  • Fresh thyme sprigs (optional)

Nutrition Information

  • calories 169
  • caloriesfromfat 30 %
  • fat 5.6 g
  • satfat 1.8 g
  • monofat 2.3 g
  • polyfat 0.5 g
  • protein 9.6 g
  • carbohydrate 22.5 g
  • fiber 5.3 g
  • cholesterol 8 mg
  • iron 2.9 mg
  • sodium 437 mg
  • calcium 162 mg

How to Make It

  1. Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, and garlic; sauté 5 minutes or until tender. Add zucchini and next 6 ingredients (zucchini through tomato sauce); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add kidney beans, green beans, and parsley; simmer, uncovered, 5 minutes or until thoroughly heated. Ladle into 6 bowls; sprinkle with cheese. Garnish with fresh thyme, if desired.