Sopa De Pollo a la Mexicana - Mexican Chicken Soup - 14g Carbs, 5g Fiber
{Note from Gloria - I have difficulty eating peas, instead I cut up fresh green beans into small size to substitute. Pretend peas! Take care, Gloria}
From: www.canolainfo.org
All of your favorite Mexican flavors mix together in this soup.
Servings: 10
Serving Size: 1 1/2 cups
1 Tbsp canola oil (15 mL)
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper (0.5 mL)
2 tsp cumin (10 mL)
1 tsp red pepper flakes (5 mL)
8 cups low sodium chicken stock (2 L)
2/3 cup lentils (150 mL)
1 - 19 oz can tomatoes, chopped (540 mL)
3 medium carrots, thinly sliced
2 lb cooked chicken, cubed (1 kg)
1 small zucchini, thinly sliced
1 cup frozen peas (250 mL)
1 small avocado, peeled and sliced
In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes. Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender. Add chicken, zucchini and peas. Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Servings: 10
Serving Size: 1 1/2 cups
Nutrition per Serving: 250 Calories, 33g Protein, 6g Fat, 1.5g Saturated Fat, 14g Carbs, 5g Dietary Fiber, 280mg Sodium, 75mg Cholesterol
Darlene -- Love me without fear, Trust me without questioning. Need me without demanding,Want me without restrictions. Accept me without change, Desire me without inhibitions. For a love so free.... Will never fly away.
Posted by: Darlene BC <dsharple@shaw.ca>
| Reply via web post | • | Reply to sender | • | Reply to group | • | Start a New Topic | • | Messages in this topic (1) |
No comments:
Post a Comment