How to make LeanSpring Stew
Prep
time: 15 minutes | Cook time: 20 minutes | Serves 4
1 lb. diced fire-roasted tomatoes
4 boneless & skinless chicken thighs
1 tbsp dried basil
8 oz chicken stock
Salt & pepper to taste
4 oz tomato paste
3 chopped celery stalks
3 chopped carrots
2 chili peppers finely chopped.
2 tbsp olive oil
1 finely chopped onion
2 garlic cloves, crushed.
½ container mushrooms
Sour cream
4 boneless & skinless chicken thighs
1 tbsp dried basil
8 oz chicken stock
Salt & pepper to taste
4 oz tomato paste
3 chopped celery stalks
3 chopped carrots
2 chili peppers finely chopped.
2 tbsp olive oil
1 finely chopped onion
2 garlic cloves, crushed.
½ container mushrooms
Sour cream
1. Warm the olive oil over medium-high
temperature. Add the celery,
onions, and carrots and stir-fry for 5 to 10 minutes. Transfer to a deep
pot and add tomato paste, basil, garlic, mushrooms, and seasoning.
Keep stirring the vegetables until they are entirely covered by tomato
sauce.
onions, and carrots and stir-fry for 5 to 10 minutes. Transfer to a deep
pot and add tomato paste, basil, garlic, mushrooms, and seasoning.
Keep stirring the vegetables until they are entirely covered by tomato
sauce.
2. At the same time, cut the chicken into small
cubes to make it
easier to eat. Put the chicken in a deep pot, pour the chicken stock over it and throw in the tomatoes. Stir the chicken in to ensure the ingredients and vegetables are mixed adequately with it. Turn the heat to low and cook for about an hour. The vegetables and chicken should be cooked through before you turn the heat off. Top with sour cream and serve.
easier to eat. Put the chicken in a deep pot, pour the chicken stock over it and throw in the tomatoes. Stir the chicken in to ensure the ingredients and vegetables are mixed adequately with it. Turn the heat to low and cook for about an hour. The vegetables and chicken should be cooked through before you turn the heat off. Top with sour cream and serve.
Per
serving:
Calories: 277kcal, Protein: 25.6g, Total Carbs: 19g, Dietary Fibers: 5.3g, Total Fat: 11.9g
Calories: 277kcal, Protein: 25.6g, Total Carbs: 19g, Dietary Fibers: 5.3g, Total Fat: 11.9g
How to make SpicyChipotle Pork Stew
Prep
time: 15 minutes | Cook time: 20 minutes| Serves 1
1 lb. country ribs
1 tsp. salt
1 tsp. pepper
1 tsp. ground cumin
1 tsp. ground coriander
2 bay leaves
1 c. water
1 can chipotle peppers in adobo sauce
10 oz. diced tomatoes drained of excess liquid
2 c. vegetables of your choice (I used tomatoes, onions, and peeled redskin
potatoes)
1/4 c. part-skim ricotta cheese
1. Combine the ribs, salt, pepper, cumin, coriander, bay leaves, and
water in a crockpot. Cook for around 6 hours on low heat.
1 tsp. salt
1 tsp. pepper
1 tsp. ground cumin
1 tsp. ground coriander
2 bay leaves
1 c. water
1 can chipotle peppers in adobo sauce
10 oz. diced tomatoes drained of excess liquid
2 c. vegetables of your choice (I used tomatoes, onions, and peeled redskin
potatoes)
1/4 c. part-skim ricotta cheese
1. Combine the ribs, salt, pepper, cumin, coriander, bay leaves, and
water in a crockpot. Cook for around 6 hours on low heat.
2. Take the bay leaves and bones out of the meat.
Using two forks,
shred the chicken.
shred the chicken.
3. In a blender, purée 1-2 chipotle peppers (if
you prefer it somewhat
hot) or 3-4 peppers (if you want it very spicy) with chopped tomatoes.
Combine this with the diced tomatoes and various veggies in the
crockpot.
hot) or 3-4 peppers (if you want it very spicy) with chopped tomatoes.
Combine this with the diced tomatoes and various veggies in the
crockpot.
4. Cook for another two hours. When ready to
serve, sprinkle with ricotta cheese and garnish with cilantro.
Per
Serving:
Calories: 310 ;Protein: 18.2 g; Fiber: 2.0 g ;Net Carbohydrates: 2.4 g ;Sugar Alcohol: 4.7 g ;Fat: 8.5 g Sodium: 302.3 mg ;Carbohydrates: 22 g ;Sugar: 5.1 g
Calories: 310 ;Protein: 18.2 g; Fiber: 2.0 g ;Net Carbohydrates: 2.4 g ;Sugar Alcohol: 4.7 g ;Fat: 8.5 g Sodium: 302.3 mg ;Carbohydrates: 22 g ;Sugar: 5.1 g
How to make KitchenSink Cabbage Stew
Prep
time: 15 minutes | Cook time: 20 minutes| Serves 1
1 large onion, diced
1 pkg. turkey smoked sausage, sliced into rounds of desired thickness
1 clove garlic, minced
1 head of cabbage, roughly chopped
1 small can of low-sodium and low-sugar tomato soup
2 c. water
½ bag of baby spinach, rinsed
½ tsp. garlic salt
½ tsp. Herbs de Provence
½ tsp. cayenne pepper
10 oz. Cannellini beans drained and rinsed.
Optional (but I used): ½ can of sweet corn
1 pkg. turkey smoked sausage, sliced into rounds of desired thickness
1 clove garlic, minced
1 head of cabbage, roughly chopped
1 small can of low-sodium and low-sugar tomato soup
2 c. water
½ bag of baby spinach, rinsed
½ tsp. garlic salt
½ tsp. Herbs de Provence
½ tsp. cayenne pepper
10 oz. Cannellini beans drained and rinsed.
Optional (but I used): ½ can of sweet corn
1. Spray a saucepan with nonstick cooking spray
and heat it over a
high flame for 2-3 minutes (really...let it sit there for 2-3 minutes).
Reduce the heat to medium after the pan is heated.
high flame for 2-3 minutes (really...let it sit there for 2-3 minutes).
Reduce the heat to medium after the pan is heated.
2. Sauté the onions in the saucepan until
slightly softened (about 2
minutes). Brown the sausage in a skillet. Finally, add the garlic and
whisk it into the mixture.
minutes). Brown the sausage in a skillet. Finally, add the garlic and
whisk it into the mixture.
3. Add the cabbage, then the soup and water.
Allow the cabbage to
soften slightly before adding the greens, corn (if using), and
seasonings of choice.
soften slightly before adding the greens, corn (if using), and
seasonings of choice.
4. Allow everything to simmer for about 20
minutes over medium
heat, stirring frequently.
heat, stirring frequently.
5. Add the beans and stir to combine. Reduce the
heat to medium-low and cook for 15-20 minutes, or until the cabbage
is soft.
Per
Serving:
Calories: 299 ;Protein: 18.5g; Fiber: 6.5 g; Net Carbohydrates: 3.5 g ;Sugar Alcohol: 4.7 g ;Fat: 16.5g ;Sodium: 291.6 mg; Carbohydrates: 22 g ;Sugar: 1.2 g
Calories: 299 ;Protein: 18.5g; Fiber: 6.5 g; Net Carbohydrates: 3.5 g ;Sugar Alcohol: 4.7 g ;Fat: 16.5g ;Sodium: 291.6 mg; Carbohydrates: 22 g ;Sugar: 1.2 g
How to make HomemadeCondensed Cream of Mushroom Soup
Prep
time: 10 minutes | Cook time: 10 minutes| Serves 3
4 teaspoons extra-virgin olive oil, divided
4 ounces mushrooms
2 tablespoons whole-wheat pastry flour
½ cup vegetable or chicken broth
½ cup low-fat milk
½ teaspoon freshly ground black pepper
4 ounces mushrooms
2 tablespoons whole-wheat pastry flour
½ cup vegetable or chicken broth
½ cup low-fat milk
½ teaspoon freshly ground black pepper
1
In a medium
skillet over medium heat, heat 1 teaspoon of olive oil. Add
skillet and set aside.
skillet and set aside.
2
In a medium
saucepan over medium heat, heat the remaining 3
3
Gradually
add the flour, and stir constantly until it is blended with the oil
4
Slowly add
the broth and milk, whisking constantly until the mixture is
5
Stir in the
mushrooms, and bring the mixture to a boil over medium-high heat. Stir in the pepper, reduce the heat to low,
and simmer for 5 minutes.
6
Use as a
substitute for 1 (10.75-ounce) can of condensed cream of mushroom soup in recipes.
Per
Serving (⅛ cup):
Calories: 39 Total fat: 3g Sodium: 41mg Total carbs: 3g Sugar: 0g Fiber: 0g Protein: 1g
Calories: 39 Total fat: 3g Sodium: 41mg Total carbs: 3g Sugar: 0g Fiber: 0g Protein: 1g
How to make Creamof Chicken Soup
Prep
time: 30 minutes | Cook time: 25 minutes | Serves1
2 boneless skinless chicken breasts (about 8
ounces each)
6 cups water
1 onion (quartered)
2 bay leaves
1 teaspoon garlic salt
2 cups chopped mixed vegetables (such as onions, carrots, celery, green
beans or bell peppers)
Salt and freshly ground black pepper to taste
2 tablespoons butter
2 tablespoons flour
2 cups skim milk
6 cups water
1 onion (quartered)
2 bay leaves
1 teaspoon garlic salt
2 cups chopped mixed vegetables (such as onions, carrots, celery, green
beans or bell peppers)
Salt and freshly ground black pepper to taste
2 tablespoons butter
2 tablespoons flour
2 cups skim milk
1. Place the chicken breasts, water, onion, bay
leaves and garlic salt
in a large saucepan or stock pot and heat to boiling, skimming off the
foam if necessary. Reduce the heat, cover and simmer until the
chicken is cooked through about 30 minutes.
in a large saucepan or stock pot and heat to boiling, skimming off the
foam if necessary. Reduce the heat, cover and simmer until the
chicken is cooked through about 30 minutes.
2. Remove the chicken breasts from the broth.
Strain the broth,
discarding the solids.
discarding the solids.
3. Add the vegetables to the broth, season to
taste with salt and
pepper and heat to boiling. Reduce the heat, cover and simmer until
the vegetables are tender about 20 minutes.
pepper and heat to boiling. Reduce the heat, cover and simmer until
the vegetables are tender about 20 minutes.
4. Meanwhile, cut or shred the chicken into
bite-size pieces and set
aside. Melt the butter in a small nonstick skillet. Sprinkle the flour over
the butter and whisk until smooth. Add the milk to the skillet in a thin stream, whisking constantly. Heat the milk mixture over low heat,whisking occasionally. Simmer for 2 minutes, whisking constantly.
aside. Melt the butter in a small nonstick skillet. Sprinkle the flour over
the butter and whisk until smooth. Add the milk to the skillet in a thin stream, whisking constantly. Heat the milk mixture over low heat,whisking occasionally. Simmer for 2 minutes, whisking constantly.
5. Add the milk mixture to the broth and whisk to
combine. Add the chicken to the soup and stir until heated through.
Season the soup to taste with salt and pepper and serve. Enjoy.
Per
Serving
Calories: 167, Total Fat: 8g, Saturated Fat: 4g, Protein: 15g, Carbs: 9g, Fiber: 1g, Sugar: 5g
Calories: 167, Total Fat: 8g, Saturated Fat: 4g, Protein: 15g, Carbs: 9g, Fiber: 1g, Sugar: 5g
How to make BlackBean and Pumpkin Soup
Prep
Time: 5 minutes|Cook
Time: 15 minutes|Serves:
1
onion, medium, chopped (1 piece)
black pepper, freshly ground (1/2 teaspoon)
pumpkin puree, canned (16 ounces)
cumin, ground (1 tablespoon)
tomatoes, canned, diced (1 cup)
olive oil, extra virgin (2 tablespoons)
garlic cloves, minced (4 pieces)
chili powder (1 teaspoon)
black beans, canned, rinsed, drained (30 ounces)
beef broth, low sodium (2 cups)
black pepper, freshly ground (1/2 teaspoon)
pumpkin puree, canned (16 ounces)
cumin, ground (1 tablespoon)
tomatoes, canned, diced (1 cup)
olive oil, extra virgin (2 tablespoons)
garlic cloves, minced (4 pieces)
chili powder (1 teaspoon)
black beans, canned, rinsed, drained (30 ounces)
beef broth, low sodium (2 cups)
1. Heat a soup pot over medium heat after filling
it with the oil.
2. Add the garlic, onion, pepper, chili powder
and cumin. Stir and
cook for about two to three minutes or until soft and fragrant.
cook for about two to three minutes or until soft and fragrant.
3. Add the broth and the squash, tomatoes and
black beans. Stir to
combine.
combine.
4. Let the mixture simmer, uncovered, for
twenty-five minutes or
until thickened to desired consistency.
until thickened to desired consistency.
5. Remove from heat and process black bean and
pumpkin soup with an immersion blender.
6. Serve and enjoy.
Per
Serving:
Calories: 266, Carbohydrates: 13g, Protein: 4g, Fat: 24g, Saturated Fat: 21g, Sodium: 879mg, Potassium: 641mg, Fiber: 3g, Sugar: 4g, Vitamin A: 17726iu, Vitamin C: 23mg, Calcium: 71mg, Iron: 6mg
Calories: 266, Carbohydrates: 13g, Protein: 4g, Fat: 24g, Saturated Fat: 21g, Sodium: 879mg, Potassium: 641mg, Fiber: 3g, Sugar: 4g, Vitamin A: 17726iu, Vitamin C: 23mg, Calcium: 71mg, Iron: 6mg
How to make Cheesy“Faux-Tato” Bacon Soup
Prep
time: 15 minutes | Cook time: 20 minutes| Serves 1
15 oz. low-sodium chicken broth
1 whole clove garlic
1 small onion, quartered
1 lb. dry white beans
1 c. water
1 c. unflavored Greek yogurt
1 whole clove garlic
1 small onion, quartered
1 lb. dry white beans
1 c. water
1 c. unflavored Greek yogurt
1. Cook until the chicken stock, garlic clove,
and onion boil in a
saucepan over a medium burner. Turn off the heat, remove the onion
and garlic, and transfer the liquid to a crock pot.
saucepan over a medium burner. Turn off the heat, remove the onion
and garlic, and transfer the liquid to a crock pot.
2. Cook on low heat with the beans and water
until the beans are
very soft (about 3 hours).
very soft (about 3 hours).
3. Drain any extra liquid into a dish but leave
the beans in the slow cooker. Puree the soup with an immersion blender
after adding the Greek yogurt and protein powder (if using) (or traditional
blender). If it's too thick, add a half-cup of liquid at a
time until it's the consistency of cooked oats or grits.
Per
Serving:
Calories: 277;Protein: 16.3 g; Fiber:2 g; Net Carbohydrates: 3.6 g ;Sugar Alcohol: 4.7 g ;Fat: 10.5 g ;Sodium: 350 mg; Carbohydrates: 25 g ;Sugar: 3.8 g
Calories: 277;Protein: 16.3 g; Fiber:2 g; Net Carbohydrates: 3.6 g ;Sugar Alcohol: 4.7 g ;Fat: 10.5 g ;Sodium: 350 mg; Carbohydrates: 25 g ;Sugar: 3.8 g
How to make DecadentTomato-Basil Soup
Prep
Time: 10 minutes |Cook
Time: 20 minutes |Serves:
4
2 tablespoons olive oil
¼ cup diced purple onion
1 (15-ounce) can low-sodium whole tomatoes or diced tomatoes, with
their juices
8 ounces low-sodium chicken broth or vegetable broth
1 teaspoon dried basil
2 teaspoons honey
1 teaspoon aged balsamic vinegar (optional)
Salt
Freshly ground black pepper
8 tablespoons nonfat plain Greek yogurt
¼ cup diced purple onion
1 (15-ounce) can low-sodium whole tomatoes or diced tomatoes, with
their juices
8 ounces low-sodium chicken broth or vegetable broth
1 teaspoon dried basil
2 teaspoons honey
1 teaspoon aged balsamic vinegar (optional)
Salt
Freshly ground black pepper
8 tablespoons nonfat plain Greek yogurt
1. In a medium saucepan over medium heat, heat
the oil. Add the
onion and sauté for about 5 minutes until golden brown.
onion and sauté for about 5 minutes until golden brown.
2. Stir in the tomatoes with their juice, chicken
broth and basil and
bring the soup to a boil. Lower the heat, cover the pot and simmer the
soup for 10 to 15 minutes. Remove from the heat.
bring the soup to a boil. Lower the heat, cover the pot and simmer the
soup for 10 to 15 minutes. Remove from the heat.
3. Carefully pour the soup into a blender and
blend at high speed until smooth. Add the honey and vinegar (if using).
Season with salt and pepper to taste. Pour into glasses or bowls. Top
each serving with 2 tablespoons of yogurt for extra protein and
enjoy.
Per
Serving:
Protein: 4g, Calories: 121, Fat: 7g, Carbohydrates: 9g, Fiber: 1g, Total Sugar: 7g, Sodium: 164mg
Protein: 4g, Calories: 121, Fat: 7g, Carbohydrates: 9g, Fiber: 1g, Total Sugar: 7g, Sodium: 164mg
How to make Chicken Zoodle Soup
Prep time: 15 minutes | Cook time: 35 minutes| Serves 4
2 large zucchini
1 tablespoon extra-virgin olive oil
½ onion, diced
2 celery stalks, diced
1 large carrot, diced
1 garlic clove, minced
½ teaspoon dried basil
½ teaspoon dried oregano
6 to 8 cups chicken broth
2 chicken breasts, cooked and shredded or finely diced
2 dried bay leaves
Salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
½ onion, diced
2 celery stalks, diced
1 large carrot, diced
1 garlic clove, minced
½ teaspoon dried basil
½ teaspoon dried oregano
6 to 8 cups chicken broth
2 chicken breasts, cooked and shredded or finely diced
2 dried bay leaves
Salt
Freshly ground black pepper
1.Using a spiralizer, spiralize the
zucchini. Cut into desired-length noodles.
Set aside.
Set aside.
2.In a large stock pot over medium
heat, heat the oil. Add the onions,
celery, carrots, garlic, basil, and oregano. Sauté for 3 minutes.
celery, carrots, garlic, basil, and oregano. Sauté for 3 minutes.
3.Add the broth, chicken, and bay
leaves. Bring to a boil.
4.Simmer for 15 minutes.
5.Add the zucchini, and simmer for 5
minutes more. Add salt and pepper to taste. (If preparing the soup for
another day, consider adding zucchini when reheating to preserve its
freshness.)
6.Remove the bay leaves, and serve.
Per Serving:
Calories: 153; Total fat: 5g; Protein: 17g; Carbohydrates: 11g; Fiber: 3g; Sugar: 5g; Sodium: 252mg.
Calories: 153; Total fat: 5g; Protein: 17g; Carbohydrates: 11g; Fiber: 3g; Sugar: 5g; Sodium: 252mg.
How to make EasyGreen Pea And Ham Soup
Prep
Time: 10 minutes |Cook
Time: 20 minutes |Serves:
5
1 tablespoon olive oil
1 (10-ounce) package frozen peas
4 ounces ham or Canadian bacon, cut into ¼-inch cubes
1½ cups low-sodium chicken broth or vegetable broth
1/2 cup nonfat plain Greek yogurt
Freshly ground black pepper
Chopped fresh parsley for garnish
1 (10-ounce) package frozen peas
4 ounces ham or Canadian bacon, cut into ¼-inch cubes
1½ cups low-sodium chicken broth or vegetable broth
1/2 cup nonfat plain Greek yogurt
Freshly ground black pepper
Chopped fresh parsley for garnish
1. In a medium saucepan over medium-high heat,
heat the oil.
2. Add the peas, ham and chicken broth and bring
to a boil. Cook for
about 10 minutes, or until the peas are very soft. Remove from the
heat.
about 10 minutes, or until the peas are very soft. Remove from the
heat.
3. Carefully pour the soup into a blender and
puree until smooth. Pour into bowls or cups. Top each serving with 1
tablespoon of yogurt and season with pepper to taste. Garnish with parsley
and enjoy.
Per
Serving:
Protein: 11g, Calories: 116, Fat: 4g, Carbohydrates: 9g, Fiber: 3g, Total Sugar: 4g, Sodium: 327mg
Protein: 11g, Calories: 116, Fat: 4g, Carbohydrates: 9g, Fiber: 3g, Total Sugar: 4g, Sodium: 327mg
How to make TurkeySoup
Prep
time: 20 minutes | Cook time: 30 minutes | Serves 6
1 tablespoon butter
1 pound boneless skinless turkey thighs
6 cups chicken stock
1/2 teaspoon kosher salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
2 celery stalks (diced)
2 carrots (peeled, diced)
1 small onion (diced)
1 1/2 teaspoons dried Italian herb seasoning
2 dried bay leaves
1 pound boneless skinless turkey thighs
6 cups chicken stock
1/2 teaspoon kosher salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
2 celery stalks (diced)
2 carrots (peeled, diced)
1 small onion (diced)
1 1/2 teaspoons dried Italian herb seasoning
2 dried bay leaves
1. Melt butter in a stock pot or large saucepan
over medium heat and
sauté turkey thighs until browned on all sides, about 5 minutes.
sauté turkey thighs until browned on all sides, about 5 minutes.
2. Add chicken stock, salt and pepper to pot and
heat to a boil.
Reduce heat, cover pot and simmer for about 10 minutes.
Reduce heat, cover pot and simmer for about 10 minutes.
3. Add celery, carrots, onion, herb seasoning and
bay leaves to pot,
season to taste with salt and pepper and stir to combine. Cover pot
and simmer until vegetables are tender, about 15 minutes more.
season to taste with salt and pepper and stir to combine. Cover pot
and simmer until vegetables are tender, about 15 minutes more.
4. Remove bay leaves from soup and discard.
Remove turkey thighs from soup, cut into bite-size pieces and stir
back into soup. Serve soup immediately and enjoy!
Per
Serving:
Calories: 139; Total Fat: 7g; Saturated Fat: 1g; Protein: 15g; Carbs: 4g; Fiber: 1g; Sugar: 2g
Calories: 139; Total Fat: 7g; Saturated Fat: 1g; Protein: 15g; Carbs: 4g; Fiber: 1g; Sugar: 2g
How to make PotatoBroccoli Soup
Prep
Time: 10 minutes|Cook
Time: 30 minutes|Serves:
1
1 cup of broth
Half a cup of broccoli (chopped)
1 small-sized potato (chopped)
1 tablespoon corn starch
Half a cup of milk
2 tablespoons cheddar cheese (shredded)
1 teaspoon garlic powder
Pepper and salt according to taste
Half a cup of broccoli (chopped)
1 small-sized potato (chopped)
1 tablespoon corn starch
Half a cup of milk
2 tablespoons cheddar cheese (shredded)
1 teaspoon garlic powder
Pepper and salt according to taste
1. Peel and cut the potato. Boil until tender.
2. Steam the broccoli until tender.
3. Put the potato and broccoli in a food
processor and puree.
4. Mix 1 tablespoon cornstarch in 1/4 cup broth
in a saucepan and heat for 1 minute until it starts to boil.
Gradually add the rest of the broth and let it cook until it starts to boil
again. The liquid will become thick and creamy due to the corn starch.
5. Put in the milk, garlic powder and puree and
stir. Then add the
pepper and salt to taste.
pepper and salt to taste.
6. Remove from heat. Put in the cheddar cheese
and stir until
melted.
melted.
7. Serves: when hot. Leftovers can be kept in the
refrigerator for 3 days.
Per
Serving:
Calories: 171, Carbohydrates: 22.5g, Protein: 14.4g, Fat: 2g, Fiber: 4.6g, Sugar: 3g
Calories: 171, Carbohydrates: 22.5g, Protein: 14.4g, Fat: 2g, Fiber: 4.6g, Sugar: 3g
How to make TacoSoup
Prep
time: 15 minutes | Cook time: 20 minutes| Serves 1
1 small yellow onion diced
1 small green pepper diced
1 clove garlic minced
1 lb. lean ground meat
1 packet taco seasoning
1 tsp. cumin
1 tsp. coriander
1 tsp. onion powder
A pinch of cayenne pepper
Salt and pepper to taste
4 oz. tomatoes & chiles
1 c. prepared salsa
10 oz. black beans
2 c. chicken broth or water
1 small green pepper diced
1 clove garlic minced
1 lb. lean ground meat
1 packet taco seasoning
1 tsp. cumin
1 tsp. coriander
1 tsp. onion powder
A pinch of cayenne pepper
Salt and pepper to taste
4 oz. tomatoes & chiles
1 c. prepared salsa
10 oz. black beans
2 c. chicken broth or water
1. Spray a saucepan liberally with nonstick
cooking spray and place it
over medium heat to become HOT. Cook until the onion and green
pepper are tender, approximately 3 minutes. Cook for another minute
or two after adding the garlic.
over medium heat to become HOT. Cook until the onion and green
pepper are tender, approximately 3 minutes. Cook for another minute
or two after adding the garlic.
2. Brown the ground beef while adding onions,
peppers, and garlic. If
necessary, drain the beef meat combination (although if you use lean
ground meat, the excess liquid should pretty much evaporate in the
process). Next, stir in taco seasoning or spices (but not both).
necessary, drain the beef meat combination (although if you use lean
ground meat, the excess liquid should pretty much evaporate in the
process). Next, stir in taco seasoning or spices (but not both).
3. Mix in the tomatoes and chilies, salsa, and
black beans. Add broth
or water until the desired amount of liquid is reached (NOTE: you may
not need the entire two cups asked for in the recipe). You crave soup
but don't want to dilute your spices too much!).
or water until the desired amount of liquid is reached (NOTE: you may
not need the entire two cups asked for in the recipe). You crave soup
but don't want to dilute your spices too much!).
4. Reduce the heat to medium-low, cover, and
allow it to come to a boil; then, turn off the heat and let it aside
for a few minutes before serving in bowls with selected toppings!
Per
Serving:
Calories: 288 ;Protein: 21.3 g; Fiber: 3.8 g; Net Carbohydrates: 2.7 g ;Sugar Alcohol: 2.8 g ;Fat: 8.6 g ;Sodium:265.7 mg; Carbohydrates: 31 g ;Sugar: 3.3 g
Calories: 288 ;Protein: 21.3 g; Fiber: 3.8 g; Net Carbohydrates: 2.7 g ;Sugar Alcohol: 2.8 g ;Fat: 8.6 g ;Sodium:265.7 mg; Carbohydrates: 31 g ;Sugar: 3.3 g
