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Spiced-Up Healthy Soup

 Spiced-Up Healthy Soup
“This has been a hit with family and friends. It’s spicy, low-fat and filled with good-for-you ingredients.” Diane Tayman — Dixon, Illinois
14 ServingsPrep: 15 min. Cook: 40 min.

Ingredients

  • 1 medium onion, chopped
  • 1/3 cup medium pearl barley
  • 2 tablespoons canola oil
  • 4 garlic cloves, minced
  • 5 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 2 boneless skinless chicken breast halves (4 ounces each)
  • 1 cup dried lentils, rinsed
  • 1 jar (16 ounces) picante sauce
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1/2 cup minced fresh cilantro
  • 8 cups chopped fresh spinach

Directions

  • In a Dutch oven, saute onion and barley in oil until onion is tender.
  • Add garlic; cook 1 minute longer. Add the broth, chicken and
  • lentils; bring to a boil. Reduce heat; cover and simmer for 15
  • minutes or until chicken is no longer pink. Remove chicken and set
  • aside.
  • Add the picante sauce, garbanzo beans and cilantro to soup; cover and
  • simmer 10 minutes longer or until barley and lentils are tender.
  • Shred chicken with two forks. Add spinach and chicken to soup.
  • Simmer, uncovered, for 5 minutes or until spinach is wilted. Yield:
  • 14 servings (3-1/2 quarts).

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Spiced-Up Healthy Soup (continued)

Nutritional Facts: 1 cup equals 156 calories, 3 g fat (trace saturated fat), 9 mg cholesterol, 601 mg sodium, 21 g carbohydrate, 7 g fiber, 11 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable, 1/2 fat.