Meal: Chicken, Pasta and Chickpea Stew

Chicken, Pasta and Chickpea Stew: 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.

Vegetarian Variation: Omit the chicken and use vegetable broth in place of chicken broth.

Ingredients
Cooking spray
1 cup thinly sliced celery
¾ cup diced carrot
½ cup chopped onion
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
3 cups Basic Marinara (or favorite Italian tomato sauce)
1 cup canned chickpeas (garbanzo beans), rinsed and drained
¾ cup uncooked ditalini (very short tube-shaped macaroni)
½ teaspoon freshly ground black pepper
8 ounces skinless, boneless chicken thighs, cut into ½-inch pieces (or 2 large chicken breasts)
6 tablespoons 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.


Cookinglight October 2007