Yield: 4 servings
1 tablespoon olive oil

1/2 cup chopped onion

1/2 cup sliced celery

2 cups cooked, shredded chicken

1/4 teaspoon crushed red pepper flakes, optional

4 cups reduced-sodium chicken broth

2 cups water

9 ounces fresh or frozen 100 percent whole-wheat cheese tortellini

1 (14 1/2-ounce) can no-salt-added diced tomatoes

8 ounces frozen chopped spinach, thawed and squeezed dry

1 egg

1/4 cup grated Parmesan cheese

Ground black pepper

Salt

1. In a large pot, heat oil over medium heat. Add onion and celery and sauté 3 minutes. Add chicken, crushed red pepper flakes, broth and water; bring to a boil. Add tortellini and cook halfway, about 5 minutes for frozen pasta, less for fresh.

2. Add the tomatoes along with their liquid and reduce the heat to a simmer. Cook just until the pasta is tender, about 4 minutes.

3. Stir in the spinach and heat through, about 1 minute. Meanwhile, whisk together the egg and Parmesan cheese. Drizzle the cheese mixture into the soup and cook, stirring, about 3 minutes. Season with pepper and salt, if desired. Remove from heat and serve.

Per serving: 407 calories; 15g fat (33 percent calories from fat); 5g saturated fat; 122mg cholesterol; 32g protein; 38g carbohydrate; 7g fiber; 561mg sodium.