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Chicken and Black Bean Soup Recipe

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“This spicy, satisfying soup is one of my husband’s winter favorites,” notes Linda Lashley from Redgranite, Wisconsin. “It’s quick to make but tastes like it simmered all day, and what a great way to use up those last tortilla chips in the bag. If you’re lucky enough to have leftovers, it’s delicious reheated!”

This recipe is:

Healthy

Quick

Diabetic Friendly

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Chicken and Black Bean Soup Recipe

Prep/Total Time: 30 min.

Yield: 6 Servings

30 30

Ingredients

1/2 pound boneless skinless chicken breasts, cut into 1-inch cubes
2 cans (14-1/2 ounces each) reduced-sodium chicken broth, divided
2 cups frozen corn
1 can (15 ounces) black beans, rinsed and drained
1 can (10 ounces) diced tomatoes and green chilies, undrained
1 jalapeno pepper, seeded and chopped
2 tablespoons minced fresh cilantro
3 teaspoons chili powder
1/2 teaspoon ground cumin
1 tablespoon cornstarch
18 tortilla chips
Shredded reduced-fat Mexican cheese blend, optional

Directions

In a large nonstick saucepan coated with cooking spray, cook chicken over medium heat for 4-6 minutes or until no longer pink. Set aside 2 tablespoons of broth; add remaining broth to pan. Stir in the corn, beans, tomatoes, jalapeno, cilantro, chili powder and cumin. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.
Combine the cornstarch and reserved broth until smooth; gradually stir into soup. Bring to a boil; cook and stir for 2 minutes or until thickened. Top each serving with tortilla chips. Garnish with cheese if desired. Yield: 6 servings (2 quarts).

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts 1-1/3 cups with 3 tortilla chips (calculated without cheese) equals 194 calories, 2 g fat (trace saturated fat), 24 mg cholesterol, 752 mg sodium, 29 g carbohydrate, 5 g fiber, 17 g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

Originally published as Zippy Chicken Soup in Light & Tasty December/January 2007, p57

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