Another savory recipe from RedBook's 6 meals under 500 calories. This one is a different take on the Italian pasta fagioli soup. Generally, it is just made with pasta and beans, but this recipe takes it a step further adding chicken and chard to boost the fiber and protein in the soup.
Chicken and Chard Pasta Fagioli
Serves: 6 Edit
Prep Time: 12 min
Cook Time: 30 min
Ingredients:
2 tablespoon(s) olive oil
3/4 pound(s) Swiss chard, stems diced (1 cup), leaves torn (4 cups)
1 1/4 cup(s) diced onion
1 1/4 cup(s) shredded carrot
2 teaspoon(s) chopped fresh rosemary leaves, or 1 teaspoon dried rosemary
2 teaspoon(s) crushed red pepper flakes
5 cup(s) reduced-sodium fat-free chicken broth
1 can(s) (28-ounce) diced tomatoes, undrained
1 can(s) (16-ounce) red kidney beans, rinsed and drained
2 cup(s) shredded roasted chicken breast
1 1/4 cup(s) (about 6 ounces) ditalini or tubetini pasta
2 tablespoon(s) grated Parmesan cheese, plus extra for serving, optional
Directions
Heat oil in a large pot over medium-high heat; add chard stems, onions, carrots, rosemary, garlic, and red pepper flakes. Sauté 5 minutes. Add chard leaves; sauté 2 minutes or until wilted.
Add broth, tomatoes, and beans; bring to a boil. Reduce heat to low, cover, and cook 10 minutes. Stir in chicken and pasta. Bring to a boil, reduce heat to low, cover, and simmer 8 to 10 minutes longer, until pasta is cooked. Stir in grated cheese. Ladle into bowls and serve with extra cheese, if desired.
Nutritional Information
(per serving)
| Calories | 345 |
| Total Fat | 8g |
| Saturated Fat | -- |
| Cholesterol | -- |
| Sodium | -- |
| Total Carbohydrate | 44g |
| Dietary Fiber | -- |
| Sugars | -- |
| Protein | 28g |
| Calcium | -- |
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