Southwestern Chicken Soup - 25.8g Carbs, 8g Fiber, 1g Sugar
From: SparkPeople user SP_STEPF
1 lb (16 oz) chicken breasts, chopped into bite-size pieces
1 small onion, chopped
3 cloves garlic, chopped
1 jalapeno pepper, seeded and chopped (optional; leave in seeds for more heat)
1 green pepper, chopped
4 cups fresh spinach OR
about 4oz frozen spinach (this is an estimate; you can add more or less)
1 Tbsp cumin
1 Tbsp olive oil
1 14oz can chopped tomatoes (preferably low-sodium)
2 avocados, chopped
1 quart chicken stock (preferably reduced-sodium)
1/4 cup cilantro, torn
2 limes, juiced
1 14oz can pinto or black beans, drained and rinsed
2 cups cooked brown rice
If you're not using cooked rice, start making rice before you begin the
soup.
Heat oil in a large soup pot set over medium-high flame, and add garlic,
onion and peppers. Cook until soft and starting to get some color, about
5 minutes. Lower heat to medium. Add chicken and cumin and cook another
five minutes. Add chicken broth, beans, spinach and tomatoes. Raise heat
to medium-high and simmer for 10 minutes. Remove from heat and add lime
juice, stirring well. Season with salt and pepper to taste. (Sodium
from optional salt not included.)
To serve:
Place 1/2 c rice in bottom of each bowl. Sprinkle avocado and
cilantro on top.
(For vegetarian version:
Heat olive oil, add garlic, onion and peppers, cooking until fragrant.
Add stock, tomatoes and beans, and allow to simmer for 10 minutes. Add
lime juice. Remove from heat and add about 1/4 of an avocado and
1/2 Tbsp cilantro to each bowl.)
Servings: 8
Nutrition per Serving:
264.2 Calories, 9.8g Fat, 1.5g Saturated Fat, 1.3g Polyunsaturated Fat,
5.9g Monounsaturated Fat, 32.9mg Cholesterol, 184.9mg Sodium,
829.5mg Potassium, 20.1g Protein, 25.8g Carbs, 8g Dietary Fiber,
1g Sugars, 20.1g Protein
Vitamin A: 37.6 %
Vitamin B-12: 3.6 %
Vitamin B-6: 34.3 %
Vitamin C: 57.2 %
Vitamin D: 0%
Vitamin E: 7.8 %
Calcium: 7.7 %
Copper: 16.4 %
Folate: 36.5 %
Iron: 18.2 %
Magnesium: 21.1 %
Manganese: 39.4 %
Niacin: 41.8 %
Pantothenic Acid: 14.2 %
Phosphorus: 24.5 %
Riboflavin: 12.5 %
Selenium: 23.1 %
Thiamin: 15.1 %
Zinc: 10.5 %
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