Food & Health

Chicken and Chickpea Stew

Serving Size: 1 cup
Makes: 13 servings

Source of: Vitamin A, Thiamin, Riboflavin, Vitamin C and Calc
Good Source of: Vitamin B6
Excellent Source of: Fibre, Potassium, Iron and Folate

Ingredients

5 ml
canola oil
1 tsp
2
celery stalks, chopped
2
2
carrots, diced
2
1
medium onion, chopped
1
2
garlic cloves, minced
2
1 L
less sodium chicken broth
4 cups
750 ml
marinara sauce
3 cups
540 ml can
chickpeas, rinsed and drained
1-19 fl oz can
540 ml can
white kidney beans, drained and rinsed
1-19 fl oz can
375 ml
dry short tube pasta (ditalini)
1 1/2 cups
2 ml
pepper
1/2 tsp
8
skinless, boneless chicken thighs cut into 1/2 inch cubes
8
125 ml
grated parmesan cheese
1/2 cup


Directions

IN large sauce pan heat olive oil over medium heat. Add celery, onion and carrot and saute until tender. Add garlic and cook about 1 minute, stirring constantly.

ADD broth, marinara, chickpeas, kidney beans, pasta and pepper and bring to a boil.

REDUCE heat to low-medium and simmer until pasta is tender, about 10-12 minutes.

ADD chicken to pan and cook 3-5 minutes until chicken is done.

SPRINKLE with parmesan and serve.

Nutrition Facts

Based on a serving of 1/13 recipe (about 1 cup)

Energy: 304 calories
Protein: 20 g
Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 27 mg
Carbohydrates: 41 g
14%
Fibre: 7 g
28%
Sodium: 419 mg
17%
Potassium: 739 mg
Vitamin C: 4.7 mg
8%
Folate: 121 mcg
55%
Calcium: 128 mg
12%
Iron: 4 mg
22%
Calories from Fat:
21%





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