Low Fat Chicken, Rice and Bean Soup
Low Fat Chicken, Rice and Bean Soup
From Fiona Haynes
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 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
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