Black Bean and Smoked Chicken Soup

30 Jan
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1 can (15 oz) black beans, drained and rinsed

Light vegetable cooking spray

1/2 cup peeled and chopped broccoli stems

1/2 cup diced carrots

1 cup diced celery

1 cup diced onion

1 TBSP dried thyme

1 TBSP dried basil

1/2 cup sweet white wine

8 ounces  boneless, skinless chicken breast

4 TBSP  low-calorie barbecue sauce (no oil variety)

1 cup low-fat chicken broth

12 ounces evaporated skim milk

2 cups broccoli florets

1 TBSP cornstarch, dissolved in 2 TBSP cold water

1 TBSP liquid smoke

1 TBSP Worcestershire sauce

1 tsp Tabasco sauce

1/4 cup fresh cilantro

 

In a medium saucepan add 2 cups water and the black beans; add bay leaf. Bring to a boil over medium heat. Cook for 10 minutes. Drain beans and discard bay leaf. Preheat oven to 400 degrees.

In a heavy Dutch oven over medium heat; heat for 1 minute, then spray twice with cooking spray. Add broccoli stems, carrots, celery, and onion. Cover, reduce heat to low, and cook 5 minutes, stirring once or twice. Stir in thyme, basil, and wine. Simmer, uncovered, for 15 minutes or until wine has reduced by half.

In the meantime, coat chicken thoroughly with barbecue sauce and bake 10 minutes on the top shelf of oven, Remove from oven and cool long enough to handle. Cut the chicken into small cubes. Add chicken, broth, and beans to the pot. Cook over low heat for 3 minutes. Stir in evaporated milk and broccoli florets. Cook 5 minutes, stirring to keep soup from coming to a boil. Add corn starch mixture and cook for 2 minutes , stirring constantly. Stir in liquid smoke, Worcestershire sauce, and Tabasco sauce. Garnish with cilantro.

Serves 4

 

368 calories per serving

3.6 grams fat

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