Hearty Chicken and Bean Soup
with crusty French bread.
1 tablespoon olive oil
4 boneless, skinless chicken breast halves, diced
1 large onion, chopped
3 carrots, chopped
2 garlic cloves, minced
2 - 14 ounce cans low-sodium chicken broth
1 tablespoon chicken bouillon granules
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
3 - 16 ounce cans great Northern beans, rinsed, drained, and divided
1 - 4.5 ounce can chopped green chiles
2 tablespoons all-purpose flour
1/2 cup 2% milk
Garnishes: shredded reduced fat heddar cheese, low fat sour cream,
sliced green onions
Place oil in a large Dutch oven over medium-high heat; add diced
chicken, onion, carrots and garlic, and saute 10 minutes. Stir in broth
and next 3 ingredients.
Bring to a boil; reduce heat, and simmer, stirring occasionally, 20
minutes. Stir in 2 cans of beans and chiles.
Mash remaining can of beans in a small bowl. Whisk together flour and
milk, and stir into beans. Gradually add bean mixture to soup mixture,
stirring constantly. Cook 10 minutes or until thickened. Remove from
heat, and stir in cilantro. Serve with desired toppings.
Per Serving (PER CUP): 267 Calories; 3g Fat (9.7% calories from fat);
1g Saturated Fat; 26g Protein; 35g Carbohydrate; 8g Dietary Fiber; 28mg
Cholesterol; 327mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean
Meat; 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007