-- The soup on its own is a meal in itself, or make this colorful accompaniment of Roasted Pepper Bruschetta: Heat broiler and line a baking sheet with foil. Spray one side of 2 slices Italian bread (or 2 split Italian rolls) with olive oil. Place under broiler 1 minute. Remove and spoon 2 tablespoon sliced roasted red peppers over each piece of bread. Return to broiler for 1 minute.
-- This meal contains a total of 682 calories per serving with 19 percent of calories from fat.
-- Wine suggestion: A simple chardonnay.
-- Great Northern beans can be substituted for cannellini beans.
-- Thick sliced country bread or French baguette can be used instead of Italian bread.
-- To buy: 1 can cannellini beans, 1 small box acini pepe or other small pasta, 1 small loaf Italian bread or 2 Italian rolls, 1 small jar sweet roasted peppers, 1 can olive oil spray, 1 container prepared pesto sauce, 1 bottle dry white wine, 1 small package frozen peas.
-- Staples: Onion; carrots; hot pepper sauce; fat-free, low-salt chicken broth.
Olive oil spray
1/2 medium onion, sliced (about 1 cup)
2 medium carrots, sliced (about 1 cup)
2 1/2 cups fat-free, low-salt chicken broth
1 cup dry white wine
1/3 cup acini pepe pasta
1 cup rinsed and drained canned cannellini beans
1/2 cup frozen peas
Several drops hot pepper sauce
3 tablespoons prepared pesto sauce
Heat a large sauce pan over high heat and spray with olive oil. Add onion and carrots and saute, stirring, 3 minutes. Add broth, wine, pasta and beans. Reduce heat to medium and simmer, uncovered, 15 minutes. Add peas and hot pepper sauce; simmer 5 more minutes. Remove soup from heat and stir in pesto sauce. Makes 2 servings.
Per serving: 570 calories (20 percent from fat), 12.4 g fat (2.8 g saturated, 8.3 g monounsaturated), 8 mg cholesterol, 22.9 g protein, 72.5 g carbohydrates, 12.1 g fiber, 1,026 mg sodium.