Cooking Light October 2007
To make the soup ahead, omit the pasta and refrigerate or freeze the soup. As the soup reheats over medium heat, cook pasta separately according to package directions, then stir it in shortly before serving. Use leaves from celery stalks as a garnish.
Cooking Spray
1 cup thinly sliced celery
3/4 cup diced carrot
1/2 cup chopped onion
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
3 cups Basic Marinara (recipe provided)
1 cup canned chickpeas (garbanzo beans), rinsed and drained
3/4 cup uncooked ditalini (very short tube-shaped macaroni)
1/2 tsp freshly ground black pepper
8 oz skinless, boneless chicken thighs, cut into 1/2" pieces
6 tbsp shaved fresh Parmesan cheese
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.
Serves: about six 1 1/2 cup servings with 1 tbsp cheese
Nutritional Information:
Calories 237
Fat 7.1g
Sat Fat 2g
Mono Fat 3.2g
Poly Fat 1.5g
Protein 15.5 g
Carbohydrates 28.1g
Fiber 5.8g
Cholesterol 29mg
Iron 2.5mg
Sodium 724mg
Calcium 138mg
