The Budget Chef
KW Publishing
PO Box 4755
West Richland, Wa. 99353
kw.publishing@gmail.com
Hearty Rotini Chowder
By Linda Carol Wilson
For those of us who aren't big meat eaters, here is a great recipe for a Hearty Rotini Chowder. This Italian-style chowder is perfect for lunch or it can be made into a complete dinner by adding a salad and a crusty bread. If you want to stay entirely away from the meat aspect, use vegetable broth instead of the chicken broth and omit the crumbled bacon. Either way, this is a great meal.
HEARTY ROTINI CHOWDER
6 oz. rotini, uncooked
2 tbsp olive oil
3/4 cup chopped onion
1 large carrot, peeled and thinly sliced
1/2 cup chopped celery
2 cloves garlic, minced
1/4 cup all-purpose flour
1 1/2 tsp Italian seasoning mix
1/8 tsp red pepper flakes
1/8 tsp black pepper
2 cans fat-free chicken broth or vegetable broth if you prefer
1 can chick-peas, rinsed and drained
1 can Italian-style stewed tomatoes
6 slices bacon, cooked crisp and crumbled (omit if you want to go completely meat free)
Grated Parmesan cheese to taste
Cook rotini according to package directions. Rinse, drain and set aside. Heat oil in 4-quart saucepan over medium-high heat; add onion, carrot, celery, and garlic. Cook, stirring occasionally, 5-6 minutes until vegetables are crisp tender. Remove from heat. Stir in flour until smooth while adding spices. Gradually stir in broth. Return to medium heat and bring to a boil, stirring often. Boil, stirring constantly, for 1 minute. Reduce heat and stir in rotini, chick-peas and tomatoes. Cook 5 minutes more or until thoroughly heated through. Ladle into serving bowls and add crumbled bacon and grated cheese.
Enjoy this meal without feeling guilty about not having meat. The chick-peas are great for diabetics. And you can go a little heavy on the grated Parmesan for more protein.
Enjoy!
For more of Linda's recipes and diabetic information go to http://diabeticenjoyingfood.squarespace.com
For quick fix recipes visit her blog at http://grandmasquickfixrecipes.blogspot.com
