There was an error in this gadget

October 2, 2007

Chicken,Pasta and Chickpea Stew
















I added fresh parsley, oregano, extra garlic and salt/pepper.
Excuse the bowl. It looks a little messy....

Ingredients

Cooking spray
cup thinly sliced celery
3/4 cup diced carrot
1/2 cup chopped onion
2 garlic cloves, minced
cups fat-free, less-sodium chicken broth
3 cups Basic Marinara
1 cup canned chickpeas (garbanzo beans), rinsed and drained
3/4 cup uncooked ditalini (very short tube-shaped macaroni)
teaspoon freshly ground black pepper
8 ounces skinless, boneless chicken thighs, cut into 1/2-inch pieces
6 tablespoons shaved fresh Parmesan cheese

Preparation

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add celery, carrot, and onion to pan; cook 12 minutes or until tender, stirring occasionally. Add garlic; cook 30 seconds, stirring constantly. Add broth and next 4 ingredients (through pepper); bring to a boil. Reduce heat, and simmer 12 minutes or until pasta is tender. Add chicken to pan; cook 3 minutes or until chicken is done. Sprinkle with cheese.

Yield

6 servings (serving size: about 1 1/2 cups soup and 1 tablespoon cheese)

Nutritional Information

CALORIES 237(27% from fat); FAT 7.1g (sat 2g,mono 3.2g,poly 1.5g); PROTEIN 15.5g; CHOLESTEROL 29mg; CALCIUM 138mg; SODIUM 724mg; FIBER 5.8g; IRON 2.5mg; CARBOHYDRATE 28.1g

No comments:

Post a Comment