Chicken and Rotini SoupPosted: May 27, 2009
Chicken & Rotini Soup
Vegetable Oil Spray
8 oz. boneless, skinless chicken breasts, fat trimmed, cut into 1/2 inch pieces
2 (14 or 14.5 oz) cans fat-free, low-sodium chicken broth
1 medium red bell pepper, thinly sliced and cut into 2-inch strips
1 medium green bell pepper, thinly sliced and cut into 2-inch strips
1/8 tsp. crushed red pepper flakes
4 oz. dried rotini
2 Tbsp. fresh basil leaves, chopped
1/2 tsp. salt
1/8 tsp. pepper
1/4 cup grated or shredded Parmesan cheese
Lightly spray a large saucepan with vegetable oil spray. Heat over medium heat. Cook the chicken for 2 minutes, or until beginning to lightly brown, stirring frequently. (The chicken will still be slightly pink in the center). Stir in the broth, bell peppers, and pepper flakes. Increase the heat to high and bring to a boil. Stir. Reduce the heat and simmer for 3 minutes, or until the bell peppers are tender-crisp.
Increase the heat to high and return to a boil. Stir in the rotini. Reduce the heat and simmer for 6 minutes, or until just tender. Stir in the basil, salt, and pepper. Ladle into soup bowls. Sprinkle with the Parmesan.
Serves 4 – 1 1/2 cups per serving
Cal 211, Fat 2.5g, Sat Fat 1.0g, Chol 37mg, Sodium 465mg, Carb 25g, Fiber 2g, Prot 21g.