This hearty chicken and chickpea stew is a simple and tasty way to add more fibre to your diet.

Tips

Soluble fibre from chickpeas, beans, lentils, barley, oats, and some vegetables and fruits can help regulate blood sugar, lower cholesterol, and protect against heart disease. You should aim for at least 26 grams of fibre a day. 
Makes 13 servings
Cooking time: n/a

Ingredients

  • 1 Tbsp (5 mL) canola oil
  • 2 celery stalks, chopped
  • 2 carrots, diced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 4 cups (1 L) low sodium chicken broth
  • 3 cups (750 mL) marinara sauce
  • 1 can/19 ounces (540 mL) chickpeas, rinsed and drained
  • 1 can/19 ounces (540 mL) white kidney beans, drained and rinsed
  • 1 ½ cups (375 mL) dry short tube pasta (such as ditalini)
  • ½ tsp (2 mL) fresh ground pepper
  • 8 skinless, boneless chicken thighs cut into ½-inch cubes
  • ½ cup (125 mL) grated fresh parmesan cheese

Instructions

  1. In large sauce pan, heat canola oil over medium heat. Add celery, carrot and onion and sauté until tender. Add garlic and cook about 1 minute, stirring constantly.
  2. Add broth, marinara sauce, chickpeas, kidney beans, pasta, pepper and bring to a boil.
  3. Reduce heat to medium-low and simmer until pasta is tender, about 10-12 minutes. Add chicken to pan and cook 3-5 minutes, until chicken is cooked through.
  4. Sprinkle with parmesan cheese and serve. 

Notes

Makes 12 servings • Serving size: 1 cup (250 mL)

Recipe courtesy of Pulse Canada: http://www.pulsecanada.com. This recipe can also be found in the Canadian Diabetes Association’s 2010 Healthy Living Calendar.

Nutritional Information

Per Serving
Calories 304
Total fat 7.0 g
Saturated fat 2.0 g
Cholesterol 27 mg
Sodium 419 mg
Carbohydrates 41 g
Fiber 7g
Protein 20 g

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