Chicken, Chickpea, and Zucchini Stew

This stew is nice for lunch before or after a hike. To speed preparation, chop the onion and zucchini the night before.

Yield:

10 servings (serving size: 1 cup stew and about 1 tablespoon cheese)

Recipe from

Nutritional Information

Calories 173
Caloriesfromfat 25 %
Fat 4.8 g
Satfat 1.7 g
Monofat 1.1 g
Polyfat 0.5 g
Protein 11.4 g
Carbohydrate 21 g
Fiber 4.7 g
Cholesterol 19 mg
Iron 2 mg
Sodium 592 mg
Calcium 130 mg

Ingredients

1 teaspoon olive oil
1 cup chopped onion
1 1/2 teaspoons minced fresh rosemary
2 garlic cloves, minced
3 cups chopped zucchini
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1/2 pound ground chicken
4 cups fat-free, less-sodium chicken broth
1/4 cup dry white wine
3 tablespoons tomato paste
1/2 teaspoon crushed red pepper
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
2 (14.5-ounce) cans diced tomatoes, rinsed and drained
1 bay leaf
3/4 cup (3 ounces) grated Parmesan cheese

Preparation

Heat oil in a large Dutch oven over medium heat. Add onion, rosemary, and garlic; sauté 2 minutes. Add zucchini, black pepper, salt, and chicken; cook 5 minutes until chicken is browned, stirring to crumble.

Add broth and next 6 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 30 minutes. Discard bay leaf. Sprinkle with cheese.

Note:

Lia Huber,

September 2006