Minestrone Genovese
Accredited Practising Dietitian (DAA, Australia) and Assistant External Affairs Officer of Hong Kong Dietitians Association, Miss Doris LAU said, "This recipe has used different vegetables, presenting the dish with richly varied colours, including green, red, orange and white. This multicoloured dish does not only provide a good source of dietary fibre, but also a high level of antioxidants."
Ingredients : (To Serve 10)
| Onion (diced) | 1 |
| Garli (crushed) | 2 cloves |
| Celery (diced) | 2 sticks |
| Carrots (peeled, diced) | 2 |
| Tomatoes (diced) | 6 |
| Green round beans(sectioned, cut into 3cm in size per section) | 400g |
| Canned borlotti beans | 100g |
| Zucchini(diced) | 150g |
| Small pasta shells | 50g |
Seasonings
| Olive oil | 2 teaspoons |
| Salt | 7.5g |
| Pepper | A pinch |
| Bay leaf | 1 piece |
Homemade Chicken Stock Ingredients (To make 1.5 litres)
| Chicken | 600g |
| Tomato (chunk) | 200g |
| Onion (chunk) | 100g |
| Water | 2.5 litres |
Cooking Method:
| 1. | Remove the chicken skin and giblets. Add 2.5 litres of water. Put the tomato and onion together. Boil and simmer for 1.5 hours. |
| 2. | Strain and skim the fat. Set the stock aside. |
Cooking Method:
| 1. | Rinse and drain the borlotti beans. Set aside. |
| 2. | Heat the olive oil in a large saucepan over medium-low heat. Cook the diced onion, bay leaf and garlic cloves, stirring often, for 5 minutes or until soft. Add the diced celery, diced zucchini and diced carrots. Cook, stirring often for 5 minutes or until soft. Add the chicken stock and diced tomatoes. Bring to boil over medium heat. Reduce heat to low and simmer for 30 minutes. |
| 3. | Add the green round beans and borlotti beans, and boil for 5 minutes. |
| 4. | Add the pasta shells and boil for 10 minutes more. |
| 5. | To serve, season with salt and pepper. |
Per serving:
| Energy(kcal) | 81 |
| Carbohydrate(g) | 15 |
| Protein(g) | 3 |
| Fat(g) | 1 |
| Sugar(g) | 4 |
| Sodium(mg) | 346 |
The energy and nutrient content above is estimated according to the information compiled from the USDA Nutrient data Laboratory. Values are for reference only.
This recipe is provided by Balcony.
Extract from CookSmart, Issue 26
