Quick Mexican Black Bean Soup - 15g Carbs, 5g Fiber, 3g Sugar
From: American Diabetes Association
Servings: 7
Serving Size: about 1 cup
Prep Time: 10 minutes
Cooking spray
2 tsp canola oil
1/2 onion, diced
1 lb skinless, boneless, chicken breast, cut into 1/2-inch cubes
1 1/2 tsp Adobo seasoning (such as Goya); divided
1/4 tsp ground black pepper
40 oz fat-free, low-sodium chicken broth
14.5 oz can fire roasted tomatoes
1 Tbsp chili powder
1/2 tsp cumin
1/4 cup frozen corn
15 oz can black beans, rinsed and drained
Make it Gluten-Free - -
Purchase gluten-free chicken broth and verify the spices and beans
are gluten-free.
1. Spray a large soup pot with cooking spray. Add oil and onion and
saute over medium-high heat for 3 minutes or until clear.
2. Add chicken and season with 1/4 teaspoon Adobo seasoning and
pepper. Cook chicken until slightly brown, about 6-7 minutes.
3. Add remaining ingredients (including the other 1/4 teaspoon
Adobo seasoning). Reduce heat and simmer for 15 minutes.
Servings: 7
Serving Size: about 1 cup
170 Calories, 3.5g Fat, 0.8g Saturated Fat, 40mg Cholesterol,
20g Protein, 15g Carbs, 5g Dietary Fiber, 3g Sugar, 390mg Sodium,
555mg Potassium
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