Spiced-Up Healthy Soup
Healthy Cooking
October/November '09 issue
Page:28
"This has been a hit with family and friends. It's spicy, low-fat and filled with good-for-you ingredients." Diane Tayman — Dixon, Illinois
SERVINGS: 14
CATEGORY: Low Fat
METHOD:
TIME: Prep: 15 min. Cook: 40 min.
Ingredients:
1 medium onion, chopped
1/3 cup medium pearl barley
4 garlic cloves, minced
2 tablespoons canola oil
5 cans (14-1/2 ounces each) reduced-sodium chicken broth
2 boneless skinless chicken breast halves (4 ounces each)
1 cup dried lentils, rinsed
1 jar (16 ounces) picante sauce
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1/2 cup minced fresh cilantro
8 cups chopped fresh spinach
Directions:
In a Dutch oven, saute the onion, barley and garlic in oil until onion is tender. Add the broth, chicken and lentils; bring to a boil. Reduce heat; cover and simmer for 15 minutes or until chicken is no longer pink. Remove chicken and set aside.
Add the picante sauce, garbanzo beans and cilantro to soup; cover and simmer 10 minutes longer or until barley and lentils are tender. Shred chicken with two forks. Add spinach and chicken to soup. Simmer, uncovered, for 5 minutes or until spinach is wilted. Yield: 14 servings (3-1/2 quarts).
Nutrition Facts
One serving:1 cup
Calories: 156 Fat:3 g Saturated Fat:0 g Cholesterol:
Diabetic Exchange:
1 starch, 1 very lean meat, 1 vegetable, 1/2 fat.
Beth Layman :)
GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
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