If you’re looking for a little spice in your life (or maybe just your dinner), try this savory soup with protein-packed chicken, fiber-rich beans and a medley of fresh veggies. Two types of chiles give this dish a kick and are packed with health benefits. Capsaicin, the antioxidant that gives chile peppers their fiery sensation, is strongly anti-inflammatory. This soup is a good source of fiber, vitamins A and C, vitamin B6, iron and potassium. As an added bonus, the heat from the chiles may also temporarily boost metabolism, which might help you burn a few more calories.
Two Chile Chicken Soup
1 corn tortilla, torn in 1-inch pieces
3 cups fat-free, reduced-sodium chicken broth, divided
1 Tbsp. canola oil
1 small onion, chopped
2 garlic cloves, finely chopped
1/2 tsp. ground ancho chile (can use regular chili powder)
1/4-1/2 tsp. ground chipotle chile
1 Tbsp. dried oregano
1 (15 oz.) can crushed tomatoes
1 cup chopped butternut squash, in 1/2-inch pieces
3/4 cup frozen cut green beans
1 small green bell pepper, finely chopped
1 (15 oz.) can great northern beans, no salt added or rinsed and drained
1 cup cooked chicken breast, torn into bite-size pieces
Salt and freshly ground black pepper, to taste
1 lime, cut in 4 wedges, for garnish
1/4 cup chopped cilantro leaves, for garnish
In blender, whirl torn tortilla with 1 cup of broth until tortilla is pureed and soup becomes a cloudy liquid. Set aside.
Heat oil in large saucepan over medium-high heat. Add onion and cook, stirring often, until translucent, 5 minutes. Add garlic and cook, stirring often, until onion is soft, 3 minutes longer.
Stir in ground ancho and chipotle chiles until they smell fragrant. Pour in tortilla and broth mixture and bring to a boil, 3 minutes, stirring occasionally. Add oregano, crushed tomatoes, remaining broth, squash, green beans and green pepper. Bring to boil, reduce heat and simmer, covered, for 20 minutes.
Add canned beans and chicken and simmer, uncovered, until heated through, about 8 minutes. Add salt and pepper to taste.
To serve, ladle soup into deep bowls. Add a wedge of lime on rim of each bowl, and sprinkle top with chopped cilantro. Serve immediately.
Makes 6 servings.
Per serving: 180 calories, 4 g total fat (0 g saturated fat), 24 g carbohydrate,
13 g protein 7 g dietary fiber, 360 mg sodium.
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