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Chicken, Chickpea, and Zucchini Stew

Yield 10 servings (serving size: 1 cup stew and about 1 tablespoon cheese)
This stew is nice for lunch before or after a hike. To speed preparation, chop the onion and zucchini the night before.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.