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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.

 

"Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics; and it needs time to simmer to reach full flavor."
-Marge Kennedy, Author

The refrigerator light goes on...

There are hundreds of variations of this soup. The basics are tomatoes, some pasta and beans. Herbs run the gamut and include sage, basil, oregano and rosemary.

This is the perfect cold weather soup that has it all Ė veggies, legumes, lean flavorful chicken, whole grain pasta and great Italian flavors. I created this variation with the chicken to make this dish a complete meal.

The recipe takes all of about 20 minutes prep time and making a double or triple batch ensures that you have a lot on hand for leftovers during the week.

Parmigiano-Reggiano

Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.

All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.

Parmesans have about 9 grams of fat per ounce.  This is moderate for cheese.  Good parmesans have such a fine flavor you donít need much. 

1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol 


 

Pasta Fagioli with Chicken



Servings = 6 | Serving size =about 2 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers and freezes well.

3 tsp olive oil
8 ounces boneless skinless chicken thighs (diced)
4 cloves garlic (minced)
1 large onion (diced)
3 large ribs celery (diced)
2 15 ounce can no salt added diced tomatoes
1/2 tsp salt
fresh ground black pepper (to taste)
2 tsp dried basil
2 tsp dried oregano
1/2 tsp dried red pepper flakes
6 cups water
8 ounces whole wheat or gluten free pasta (spirals or shells)
2 15 ounce can no salt added navy beans (drained and rinsed)
3 ounces Parmigiano-Reggiano (grated)

Place 2 teaspoons of the olive oil in a large stock pot over medium heat.

Add the chicken and cook for about 5 minutes or until browned. Remove to a plate.

Add the remaining teaspoon of olive oil to the pot.

Add the garlic and cook, stirring frequently, for about 3 minutes. Do not let the garlic brown.

Add the onion and celery and cook for about 3 minutes, stirring frequently.

Add the tomatoes, salt, pepper, basil, oregano, red pepper flakes, water and stir. Simmer for about 30 minutes.

Add the pasta and beans and cook for about 20 minutes, stirring occasionally.

Add the grated parmesan, stir well and serve.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 6

.

Amount Per Serving

Calories 428 Calories from Fat 77
  % Daily Value
Total Fat 9g 15%
    Saturated Fat 2g 13%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 487mg 21%
Total Carbohydrates 63g 21%
    Dietary Fiber 15g 52%
    Sugars 5g  
Protein 26g  
Vitamin A 7% Vitamin C 29%
Calcium 33% Iron 34%
Vitamin K 18 mcg Potassium 905 mg
Magnesium 140 mg