Browse by:
- All
- Video
- Courses
  Hors D'oeuvres & Appetizers
  
  Soups & Creams
  
  Sauces, Dips & Spreads
  
  Side Dishes
  
  Salads
  
  Main Dishes
  
  Desserts & Sweets
  
  Beverages & Snacks
  
  Others
- Meals
  Brunch & Breakfast
  
  Lunch
  
  Dinner
  
  Beverages
- Milk Calendar
  1974
  
  1975
  
  1979
  
  1980
  
  1981
  
  1982
  
  1983
  
  1984
  
  1985
  
  1986
  
  1987
  
  1988
  
  1989
  
  1990
  
  1991
  
  1992
  
  1993
  
  1994
  
  1995
  
  1996
  
  1997
  
  1998
  
  1999
  
  2000
  
  2001
  
  2002
  
  2003
  
  2004
  
  2005
  
  2006
  
  2007
  
  2008
  
  2009
  
  2010
  
  2011
  
  2012
- Cooking Tips
  How to
Advanced Search

Quick Chicken Minestrone

A main course soup that is as satisfying and great tasting as it is nutritious. Covering all four food groups, this recipe is a complete meal in one.
- Christine Cushing

Course Soups & Creams
Prep. Time 15 mins
Cooking Time 25 mins
Yields 4 to 6 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

2 tbsp (30 ml) olive oil

12 oz (360 g) boneless skinless chicken, cut in 3/4-inch (2 cm) pieces

2 carrots, thinly sliced

2 stalks celery, thinly sliced

2 cloves garlic, minced

1 onion, chopped

1 tsp (5 ml) dried basil

1 tsp (5 ml) dried oregano

28 oz (796 ml) 1 can diced tomatoes

2 tbsp (30 ml) tomato paste

2 tbsp (30 ml) all-purpose flour

3 cups (750 ml) milk

1 cup (250 ml) small pasta (shells, macaroni or bow ties)

19 oz (540 ml) 1 can red kidney beans, drained and rinsed

2 cups (500 ml) fresh baby spinach

Salt

Freshly ground black pepper, to taste

Freshly grated Canadian Parmesan cheese

Instructions

In large saucepan, heat half of oil over medium heat; brown chicken in batches, adding more oil as necessary to prevent sticking. Transfer to bowl and set aside. Add remaining oil to pan; sauté carrots, celery, garlic, onion, basil and oregano for about 5 min or until softened.

Add tomatoes and tomato paste; bring to boil, scraping up any brown bits stuck to pan. Whisk flour into milk; gradually whisk into pan and return to boil, stirring often. Stir in pasta; reduce heat, cover and simmer for about 8 min or until pasta is almost tender.

Add chicken, along with any accumulated juices, and beans; cook for about 5 min longer or until chicken is no longer pink inside and pasta is tender. Remove from heat and stir in spinach just until wilted. Season to taste with salt and pepper. Serve sprinkled with Parmesan cheese.

Tips

For the Adventurous:
Add 1/4 tsp (1 mL) hot pepper flakes with herbs, substitute chickpeas for the kidney beans and top each bowl with a slice of bread topped with shredded Canadian Provolone cheese and broil.

View the comments for this recipe and share one of your own!

Nutritional Info

Per serving

Energy: 370 Calories
Protein: 24 g
Carbohydrate: 45 g
Fat: 11 g
Fibre: 7.7 g
Sodium: 506 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 23 % / 254 mg
Vitamin A: 65 %
Folate: 63 %
Niacin: 46 %
Magnesium: 38 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca

Be the first to leave a comment.