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11 Low Calorie High Protein Soups

Chicken Tomato Soup with Rotini

This Chicken Tomato Soup with Rotini is a comforting, low-calorie, high-protein dish perfect for nourishing your body and soul.
Prep Time 10 minutes
Cook Time 3 hours 30 minutes
Resting Time 10 minutes
Total Time 3 hours 40 minutes
Servings: 6 bowls
Course: Dinner Recipes
Cuisine: Italian
Calories: 256

Ingredients
  

  • 1 pound boneless, skinless chicken breast
  • 1 14 ounce can no-salt-added fire-roasted diced tomatoes
  • 4 cups low-sodium chicken broth
  • 1.5 cups chopped yellow onion
  • 1 cup chopped orange bell pepper
  • 4 cloves garlic, minced
  • 1 tablespoon Italian seasoning
  • 0.5 teaspoon ground pepper
  • 0.25 teaspoon salt
  • 0.25 teaspoon crushed red pepper
  • 1 leaf bay leaf
  • 6 ounces whole-wheat rotini pasta
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh flat-leaf parsley plus more for garnish
  • 0.5 cup grated Parmesan cheese

Equipment

  • slow cooker

Method
 

  1. Combine chicken, tomatoes, broth, onion, bell pepper, garlic, Italian seasoning, pepper, salt, crushed red pepper, and bay leaf in a 4-quart slow cooker. Cover and cook on High until the chicken is tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F, about 3 hours. Remove and discard the bay leaf. Transfer the chicken to a plate; let rest for 10 minutes.
  2. Stir pasta into the mixture in the slow cooker; cover and cook on High until the pasta is tender, about 30 minutes.
  3. Coarsely shred the chicken and stir it back into the soup, along with basil and parsley. Ladle the soup evenly into 6 bowls; sprinkle with Parmesan and garnish with parsley, if desired.

Nutrition

Serving: 1bowlCalories: 256kcalCarbohydrates: 24gProtein: 29gFat: 5g

Notes

Use freshly minced garlic for the best flavor and avoid overcrowding the slow cooker for even cooking.

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