Skinny Chicken Cacciatore Soup



Chicken-Cacciatore-Soup-1

This main course soup is mmm…mmm…gooood! All the fabulous flavors of the popular chicken dish but in a soup. The broth is richly flavored and loaded with chicken and a variety of veggies. Each 2 cup serving has 258 calories, 5 grams of fat and 6 Weight Watchers POINTS PLUS.  With such a big serving it’s very filling. You can add a side salad and you’ll be all set for lunch or dinner!

Prep Time: 15 minutes

Cook Time: 30 minutes


Ingredients

4 cups mushrooms,  sliced (1-12oz bag)

3 cups zucchini, sliced then chopped into 4

2½ cups yellow or red bell pepper, chopped

2 cups onions, chopped

1 teaspoon olive oil

2 teaspoons garlic, chopped

⅛ teaspoon red pepper flakes

½ cup white or red wine

1 tablespoon balsamic vinegar or white vinegar

4 cups reduced-sodium chicken broth, I used Swanson’s

2 cups pasta sauce (from a jar), I used Classico Tomato Basil, shopping tips

1 teaspoon Italian seasonings

Fresh ground pepper, to taste

3 cups chicken, cooked and chopped


Instructions

1. In a microwave-safe bowl, add mushrooms, zucchini, bell peppers, and onions.  Cook in microwave for 4-5 minutes until onion are soft.

2. In a large pan or soup pot, heat 1 teaspoon olive oil.  Add garlic and cook for 1 minute. Stir in red pepper flakes and all the cooked veggies including the liquid from veggies.

3. Stir in wine and vinegar. Deglaze by boiling down until liquid has almost evaporated about 5 minutes. Stir in chicken broth and pasta sauce. Bring to a boil, turn down to simmer, cover and simmer for 15 minutes. Add cooked chicken and simmer 5 minutes to heat through.

Makes 10 cups (each main course serving about 2 cups)


Food Fact

Cacciatore in Italian means “hunter.” In cuisine it means the meal is prepared “Hunter-style” with tomatoes, onions, mushrooms, peppers and herbs.


Healthy Benefits


Many studies have linked higher consumption of cooked tomato products with reduced risk of prostate and other cancers. Tomato products contains some B vitamins along with vitamin C.

One small red, yellow or orange pepper provides three times the recommended daily allowance of vitamin C—way ahead of citrus. Red peppers stand out as one of the few foods that contain lycopene. They’re also packed with beta-carotene.

Zucchini is high in fiber, water, vitamin A, vitamin C and potassium.

Mushrooms contain fiber, iron, folate, and vitamin C. They are also very low in calories. A half of cup has only 21 calories.


Shopping Tip

There are so many delicious, low calorie pasta sauces on the market. I like Classico, Prego, or Trader Joe’s.


Weight Watchers
(old points) 5


Weight Watchers POINTS PLUS 6


SKINNY FACTS: for 2 cups
258 calories, 5g fat, 31g protein, 23g carbs, 5g fiber, 998mg sodium, 8g sugar
FAT FACTS: the skinny and fat facts are the same for this recipe