| Chicken and Rotini Chowder
3 Boneless skinless chicken breasts
1 medium Onion, chopped
2 Cloves garlic, minced
two 14 1/2 ounce cans of chicken broth
1 teaspoon of dried basil leaves
1/2 teaspoon of Salt
3/4 cup of uncooked rotini
one 1 pound package of frozen broccoli
4 cups of Skim milk
1/2 cup of all-purpose flour
1/2 medium Red bell pepper, chopped
1/4 cup of shredded fresh Parmesan |
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Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Heat over medium heat until hot. Add chicken, onion and garlic; cook 4-6 minutes or until onion is tender, stirring occasionally. Stir in broth, basil and salt. Bring to a boil. Add rotini; cook over medium-high heat for 8 minutes, stirring occasionally. Meanwhile, place frozen vegetables in colander or strainer; rinse with warm water until thawed. Drain well. In small bowl, combine 1 cup of the milk and flour; blend well. Stir vegetables, milk mixture, remaining 3 cups milk and bell pepper into rotini mixture. Bring just to a boil, stirring frequently. Reduce heat to medium; cook 3-5 minutes or until soup thickens and vegetables and pasta are tender, stirring occasionally. To serve, ladle chowder into 6 individual soup bowls. Sprinkle each with cheese. Makes 6 servings--270 calories--35 calories from fat--4 grams fat. Recipe By : Fast & Healthy Sept-Oct 96 Posted to EAT-L Digest 26 November 96 Date: Mon, 25 Nov 1996 12:06:24 PST From: Laurie R Wise <lrwise@JUNO.COM>
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