the treadmill diaries

Pasta e Fagioli (approx 240 calories / 4 pts per cup)

On days where I’m seeking a bit of comfort or a quick way to feel better, I like to turn to the Italian home remedy soup - Pasta e Fagioli.   Just like the American favorite – Chicken Noodle Soup – Pasta e Fagioli is packed with goodness including veggies, pasta, and some form of protein like lean meats, beans or both.       

What I also like about this recipe is that can be made pretty quickly in 30-40 minutes or you can choose to let it cook all day to build up flavor and a creamy, mouth-watering texture.  It results in the perfect taste and consistency to mop up the broth with hearty italian or french bread.      

Here’s What You’ll Need:      

• 2 tsp olive oil
• 3 cloves garlic, finely chopped
• 1 carrot, rough chopped
• 2 celery stalks, rough chopped
• 1 onion, rough chopped
• 15 oz can of beans (cannellini, chick peas, or pink/pinto are good options)  
• 8 oz whole grain/wheat pasta (like Dreamfield’s)
• 1 Bay Leaf
• 1 tsp – thyme leaves
• 1 tsp – rosemary
• 2 italian or spinach chicken sausages, skinned & diced (like Nature’s pride – 180 cal or less)
• 32 oz of chicken broth
• 1 cup of water
• salt and pepper to taste
• 1 tsp parmesan cheese and fresh parsley (optional garnish) 

Making Your Meal:      

1. Heat olive oil over medium heat in large dutch oven or pan
2. Add Chicken Sausage & saute for 2-3 minutes until browned
3. Add onions, celery, carrots, garlic & spices to pot – cook 5 min until tender
4. Pour in chicken broth, water, and beans and bring to boil.
5. Continue simmering 10-15 minutes on low to medium heat
6. Add pasta 10 min before desired serving time & cook until tender
7. Salt, Pepper to taste
8. Serve in bowls and top with parsley & parmesan

Nutritional Info:      

• Servings:  6 to 8 (1-cup) portions
• Calories:   about 240 per cup (based on above ingredients)
• WW:         4 pts/cup (excluding parmesan cheese, add 1 pt for cheese)

So next time you need a quick pick me up, give this dish a shot.  It can work wonders.  Mangia and enjoy.