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 2 Blue WW Freestyle SmartPoints, and 5 Green. 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
4 cups mushrooms, sliced (1-12oz bag)
3 cups zucchini, sliced then chopped into fours
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 or chicken broth
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 breasts, cooked and chopped
1. In a microwave-safe bowl, add mushrooms, zucchini, bell peppers, and onions. Cook in microwave for 4-5 minutes until onions 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 the 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)
Cacciatore in Italian means “hunter.” In cuisine, it means the meal is prepared “Hunter-style” with tomatoes, onions, mushrooms, peppers, and herbs.
Many studies have linked higher consumption of cooked tomato products with reduced risk of prostate and other cancers. Tomato products contain 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. Half of cup has only 21 calories.
There are so many delicious, low-calorie pasta sauces on the market. I like Classico, Prego, or Trader Joe’s.
WW Freestyle SmartPoints 2-Blue
WW SmartPoints Green-5
WW POINTS PLUS 6
|SKINNY FACTS: for 2 cups
258 calories, 5g fat, 1g sat. fat, 53mg chol, 31g protein, 23g carbs, 5g fiber, 998mg sodium, 8g sugar
|FACTS: for Freestyle SmartPoints
56 calories, 0g sat. fat, 2g protein, 4g sugar