3 boneless skinless chicken breast halves — cut in
1″ pieces 1 medium onion — chopped
2 cloves garlic — minced
2 cans (14 1/2 oz) chicken or vegetable broth
1 teaspoon dried basil leaves
1/2 teaspoon salt
3/4 cup uncooked rotini
1 package (1 lb.) frozen broccoli, carrots, — cauliflower
4 cups skim milk
1/2 cup all-purpose flour
1/2 medium red bell pepper — chopped
1/4 cup shredded fresh Parmesan cheese
Spray nonstick Dutch oven or large saucepan with nonstick cooking spray. Heat over medium heat until hot. Add chicken, onion and garlic; cook 4-6 minutes or until onion is tender, stirring occasionally.
Stir in broth, basil and salt. Bring to a boil. Add rotini; cook over medium-high heat for 8 minutes, stirring occasionally.
Meanwhile, place frozen vegetables in colander or strainer; rinse with warm water until thawed. Drain well. In small bowl, combine 1 cup of the milk and flour; blend well.
Stir vegetables, milk mixture, remaining 3 cups milk and bell pepper into rotini mixture. Bring just to a boil, stirring frequently. Reduce heat to medium; cook 3-5 minutes or until soup thickens and vegetables and pasta are tender, stirring occasionally.
To serve, ladle chowder into 6 individual soup bowls. Sprinkle each with cheese. Makes 6 servings–270 calories–35 calories from fat–4 grams fat.