Chicken, Pasta, and Chickpea Stew

Becky Luigart-Stayner; Cindy Barr

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.

Yield: 6 servings (serving size: about 1 1/2 cups soup and 1 tablespoon cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 237
  • Calories from fat: 27%
  • Fat: 7.1g
  • Saturated fat: 2g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 1.5g
  • Protein: 15.5g
  • Carbohydrate: 28.1g
  • Fiber: 5.8g
  • Cholesterol: 29mg
  • Iron: 2.5mg
  • Sodium: 724mg
  • Calcium: 138mg

Ingredients

  • 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
  • 1 cup canned chickpeas (garbanzo beans), rinsed and drained
  • 3/4 cup uncooked ditalini (very short tube-shaped macaroni)
  • 1/2 teaspoon freshly ground black pepper
  • 8 ounces skinless, boneless chicken thighs, cut into 1/2-inch pieces
  • 6 tablespoons shaved fresh Parmesan cheese

Preparation

  1. 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.
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