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This can also be made in the crockpot, if you do not add the pasta until the last hour of cooking time in the crockpot.
The nutrition analysis is for the recipe if made with no salt added canned tomatoes. You can further decrease the
amount of sodium (by at least 250 mg per serving) by using a sodium free chicken broth or boullion cubes dissolved in water.
To cook drried beans (canned beans usually have a lot of sodium), simply cover beans with about 3 times as much water,
bring to a boil, reduce heat and simmer until tender - small beans, about 45 minutes, larger beans at least an hour or up
to 2 hours. Keep checking in case you need to add more water. Cooked beans can be frozen for later use.
Ingredients:
1 Tbsp olive oil
8 ounces boneless, skinless chicken breast
4 large cloves garlic, minced
1 large onion, finely chopped
2 cups finely chopped celery
2 1/2 cups thinly sliced zucchini or summer squash
1 can, 28 ounces, canned tomatoes with no salt added, undrained
2 cups chicken broth
3 cups water
2 tsp balsamic, red wine or cider vinegar
2 tsp dried basil
1 tsp dried oregano
1 tsp cayenne pepper OR 1 chopped jalapeno
fresh ground black pepper
2 cups cooked northern or navy beans
1 cup uncooked spiral or elbow macaroni
1/4 cup grated parmesan cheese (about)
Procedure:
In a large soup pot, saute the chicken in hot oil. Remove chicken and set aside to cool. Add garlic, onion,
celery to the pot and saute until tender but not browned. Add zucchini, tomatoes with juice, chicken broth, water, herbs
and spices. Cover and bring to simmer. Chicken should be cool by now. Chop chicken into bite size pieces
and add to pot, then stir in the beans. Bring back to simmer and cook about 30 minutes, then add the pasta and cook
another 15 minutes.
Serving Size: 1/6th of recipe contains approximately
271 calories, 20.2 g protein, 5.2 g fat (1.4 g saturated), 38 g carbohydrate, 641 mg sodium, 25 mg cholesterol
1/4th of recipe contains approximately
406 calories, 30 g protein, 8 g fat (2 g saturated), 56 g carbohydrate, 960 mg sodium, 49 mg cholesterol
6 servings, about 1 1/2 cups each
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