1. Food

Low Fat Chicken, Rice and Bean Soup

User Rating 3 Star Rating (3 Reviews)

By

Chicken, Rice and Bean Soup

Chicken, Rice and Bean Soup

Fiona Haynes
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

User Reviews

Reviews for this section have been closed.

 3 out of 5
For more flavor add some spice, Member Michael.Bayliss

The soup basics are good and make for a hearty dinner time soup. To add flavor try the following - substitute Rotel with green chiles for the salsa (negligible additional calories), add 1 tablespoon of curry spice, 1 tablesppon of Tony Chacheres, and 1 tablespoon of garlic powder. If you like a thermogenic quality to your soup add 1 teaspoon of cayenne pepper. All amounts of spices should be to your taste. I add the curry, Chacheres and the cayenne to the onions and pepper, I add the garlic to the broth. No other spice was needed after it was cooked. Hope that this helps some of you all get the ""flavor"" you are looking for in this low fat and lo cal dish.

2 out of 2 people found this helpful.

See all 3 reviews

Related Video
Low Fat Black Bean Soup
Low Fat Chicken Nuggets
  1. About.com
  2. Food
  3. Low Fat Cooking
  4. Lunch Recipes
  5. Low Fat Soups
  6. Low Fat Chicken, Rice and Bean Soup Recipe - How to Make Chicken, Rice and Bean Soup

©2014 About.com. All rights reserved.