This is a hearty and delicious soup that would make a great lunch or light supper if accompanied by some whole grain bread and a salad. It really is a meal in itself.
Cook Time: 25 minutes
Total Time: 25 minutes
Ingredients:
- 1 medium onion, chopped
- 1 cup sliced baby carrots
- 1/2 medium red pepper, chopped
- 4 cups fat-free, low-sodium chicken broth
- 1 cup low-sodium salsa
- 1 15-ounce can reduced-sodium black beans, drained and rinsed
- 1 can white beans, drained and rinsed
- 1 bag microwavable whole-grain rice (2 cups)
- 2 cups cooked white-meat chicken
Preparation:
Heat a tsp of oil in Dutch oven on medium heat. Sauté onions, carrots and pepper for 3-4 minutes. Add chicken broth, salsa and beans. Bring to a boil, then cover and simmer for 15 minutes. Microwave rice for 60 seconds, then add to soup. Cover and cook for 5 minutes. Stir in chicken and cook for 2 minutes, until chicken is heated through.
Serves 8
Per Serving: Calories 243, Calories from Fat 26, Total Fat 2.9g (sat 0.8g), Cholesterol 31mg, Sodium 275mg, Carbohydrate 36.1g, Fiber 7.1g, Protein 18.2g
