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Spiced Up Healthy Soup Exps Ssbz18 38597 C04 13 1b 9

Spiced-Up Healthy Soup

TOTAL TIME: Prep: 15 min. Cook: 40 min. YIELD: 14 servings (3-1/2 quarts).
“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

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

  • 1. 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 until chicken is no longer pink, 15 minutes. Remove chicken and set aside.
  • 2. Add the picante sauce, garbanzo beans and cilantro to soup; cover and simmer until barley and lentils are tender, 10 minutes longer.
  • 3. Shred chicken with two forks. Add spinach and chicken to soup. Simmer, uncovered, until spinach is wilted, 5 minutes.

Nutrition Facts

1 cup: 156 calories, 3g fat (0 saturated fat), 9mg cholesterol, 601mg sodium, 21g carbohydrate (4g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable, 1/2 fat.

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