EWWK: Chicken Minestrone


2 teaspoons extra-virgin olive oil
1 small onion, chopped (about 1 cup chopped onion)
1 rib of celery, chopped
½ cup frozen green peas and carrots
4 medium garlic cloves, minced
4 cups reduced sodium chicken broth
1 (15-ounce) can no-salt-added salt cannellini beans, rinsed and drained
1 (14.5-ounce) can no-salt-added Italian style diced tomatoes
½ cup dry red wine
½ tablespoon dried basil, crumbled
¼ teaspoon dried oregano, crumbled
Parmesan Rind (left over end of parmesan wedge—can omit if you do not have)
Dash of pepper
2 cups cooked skinless chicken breasts,
1 cup dried whole-wheat penne or bow tie pasta* (see note)
2 cup fresh baby spinach leaves, chopped
3 tablespoons shredded or grated Parmesan cheese


Heat a Dutch oven or large pot over medium heat and add oil. Once the oil is hot add the onion and celery. Cook stirring frequently until the onion is soft (about 2 minutes). Add in the peas, carrots, and garlic and cook for another minute or two.

Stir in the broth, beans, tomatoes, wine, basil, oregano, Parmesan rind and pepper. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, covered for 15 minutes, stirring occasionally.

Stir in the chicken, pasta, and spinach. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer, uncovered, for 10 to 15 minutes, or until the pasta is tender, stirring occasionally. To serve, ladle into bowls. Sprinkle with Parmesan cheese.

Yield: 8 servings (1 ¼ cup servings)
Nutrient Breakdown: Calories 230, Total Fat 4.5g (saturated 1.5g; Cholesterol 45mg, Sodium 270mg, Carbohydrates 25g, Fiber 4g, Protein 18g
Exchanges: 1 Carbohydrate, 2 Vegetables, 2 Lean Meats

Kim’s Note: Alternatively you can cook the pasta separately and at it when you serve the soup. This serves two purposes, first it gives you a gluten free option (if you leave the pasta out), and second it keeps the pasta from becoming too mushy on day two of the soup.