Nutrition Facts

  • One serving:
  • 1 cup
  • Calories:
  • 270
  • Fat:
  • 5 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 46 mg
  • Sodium:
  • 499 mg
  • Carbohydrate:
  • 30 g
  • Fiber:
  • 9 g
  • Protein:
  • 27 g
  • Diabetic Exchange:
  • 2 starch, 2 very lean meat, 1/2 fat.


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White Bean Soup

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Elizabeth Wagner of Clio, Michigan turned to this hearty recipe after her husband had open-heart surgery. “We love it,” she says. “I often serve it with salad and a slice of bread.”

SERVINGS: 11

CATEGORY: Lower Fat

METHOD: Stovetop - One-Dish

TIME: Prep: 20 min. + soaking Cook: 2 hours

Ingredients:

  • 1/2 pound dried baby lima beans
  • 1/2 pound dried great northern beans
  • 2 pounds boneless skinless chicken breasts, cubed
  • 1 teaspoon salt, divided
  • 2 tablespoons canola oil, divided
  • 1 large onion, chopped
  • 3 medium carrots, sliced
  • 2 celery ribs, thinly sliced
  • 1 garlic clove, minced
  • 4 cups reduced-sodium chicken broth
  • 2 cups water
  • 1/2 teaspoon pepper
  • 1/4 cup minced fresh parsley

Directions:

Sort beans and rinse with cold water. Place in a Dutch oven; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1-4 hours or until beans are softened.
    Drain and rinse beans, discarding liquid; set beans aside. Sprinkle chicken with 1/2 teaspoon salt. In the same pan, saute chicken in 1 tablespoon oil until no longer pink. Drain and set aside. Saute onion in remaining oil until tender. Add the carrots, celery and garlic; saute 2 minutes longer.
    Stir in the broth, water, pepper, beans and chicken; bring to a boil. Reduce heat; cover and simmer for 1-3/4 to 2-1/4 hours or until beans are tender. Stir in parsley and remaining salt. Yield: 11 servings (1-3/4 quarts).


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