Southwest Chicken and Black Bean Soup - 39.9g Carbs, 8.9g Fiber, 3.4g Sugar
From: SparkPeople user CHEF_MEG
This is a really filling soup that's easy to make. Each serving
is a hearty 2 cups!
Prep: 10 min
Cook: 25 min
Servings: 6
1 large carrot, chopped
1 red bell pepper, diced
1 tsp canola oil
1 cup onion, diced
2 cloves garlic, minced
2 tsp chili powder
1 tsp paprika
1 tsp ground cumin
1 cup no salt-added petite diced tomatoes, undrained
2 (14.5 oz cans) reduced-sodium black beans, drained and rinsed
1 lb boneless skinless chicken, diced
4 cups no salt added chicken broth
juice of 2 limes
2 tsp cilantro, chopped
Heat the oil in a heavy bottomed saucepan, add the onions, cover and cook for 3-4 minutes. Add the carrot and pepper, and cook another three minutes, until the vegetables start to soften.
Remove the lid, add the chicken, garlic, and spices, and cook until no longer pink. Add the tomatoes, and beans. Stir to combine, then slowly add the stock. Bring the soup to a boil then reduce heat and simmer for 15 minutes. Puree 1/3 of the soup with an immersion blender or mash using a potato masher. Add lime juice lime to taste. Sprinkle on the fresh cilantro and serve.
Chef Meg's Tip of the Day - -
Top with cheddar cheese, Greek yogurt or chopped avocado.
Servings: 6
Nutrition per Serving:
289.8 Calories, 3.1g Total Fat,0.6g Saturated Fat, 0.6g Polyunsaturated Fat, 1g Monounsaturated Fat, 46.7mg Cholesterol,
140.9mg Sodium, 1,134.2mg Potassium, 39.9g Total Carbs, 8.9g Dietary Fiber, 3.4g Sugars, 28.1g Protein
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment