Southwest Chicken Bean Soup

By Barbara Day, M.S., R.D., C.N.

This is one of my favorite easy-to-fix recipes especially when I have a evening meeting. I can put it in the crock pot and turn it on low and when my husband gets home it’s ready for him to eat. You can use rotisserie chicken or poach some chicken breast (see How to Poach Chicken below).

Per Serving:  473 calories, 35 grams protein, 9 grams of fat, 55 grams of CHO,  13 grams of fiber,  1950 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes 

Serves:  4 servings

Ingredients

  • 15 oz chunky medium or mild salsa
  • 2 cups cooked chicken (you can use store bought oven or rotisserie roasted chicken or poached chicken)
  • 15 oz black beans or cannellini, drained
  • 32 oz chicken broth (use low sodium to cut salt)
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1  16-ounce package frozen corn
  • 2 green onions, chopped
  • ½ cup sour cream
  • 1 cup crushed whole wheat tortilla chips

Instructions

Empty salsa into a large sauce pan. Heat 2 minutes over medium high heat. Then add chicken, beans broth, cumin, corn and chili powder. Bring to boil. Lower heat and simmer 10 minutes, stirring occasionally. Top each serving with onions, sour cream and chips.

Shopping List

  • 15 oz chunky medium or mild salsa
  • chicken breasts
  • 15 oz can black or cannellini
  • chicken broth (use low sodium to cut salt)
  • ground cumin
  • chili powder
  • 1  16-ounce package frozen corn
  • 2 green onions, chopped
  • Sour cream
  • Whole Wheat Tortilla chips

How to Poach Chicken
To poach boneless, skinless chicken breasts, place them in a large pot or skillet and add 1-2 cups of water or chicken broth. Bring to a boil, reduce heat, cover, and cook for 9-14 minutes until chicken reaches 160 degrees F. about 15 minutes.

You can also poach in the oven. Place chicken in a single layer in a roasting pan. You can add lemon slices, peppercorns, or any other spices or herbs. Bring 4 cups of water to a boil and immediately pour over chicken. Cover and bake at 400 degrees F for 20-35 minutes, checking for an internal temperature of 160 degrees F.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

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