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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 173
  • Calories from fat: 25%
  • Fat: 4.8g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.5g
  • Protein: 11.4g
  • Carbohydrate: 21g
  • Fiber: 4.7g
  • Cholesterol: 19mg
  • Iron: 2mg
  • Sodium: 592mg
  • Calcium: 130mg

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

  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.
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