Post by JJ Judkins on Oct 10, 2010 15:20:20 GMT -6
Potato Soup with Chicken and Green Chilies - 39g Carbs, 6g Fiber
From: Johns Hopkins Healthy Heart Cookbook
For an even more substantial soup with an extra flourish of Tex-Mex
flavor, add 1 cup of frozen corn kernels when you're adding the
chicken, and top the soup with diced avocado and a dollop of sour
cream.
1 Tbsp olive oil
1 red bell pepper, cut into 1/2-inch squares
4 scallions, sliced
3 cloves garlic, minced
1 1/2 lb all-purpose potatoes, peeled and cut into 1/2-inch cubes
3 cups water
3 Tbsp flour
1 cup chicken broth, homemade (page 32) OR reduced-sodium canned
I cup dry white wine
1 Tbsp PLUS 1 tsp chili powder
1 tsp ground coriander
1/2 tsp salt
1 (4oz can) chopped mild green chilies, drained
1/2 lb skinless, boneless chicken breast, cut into 1/2-inch chunks
3 Tbsp chopped cilantro
1. In a large saucepan, heat the oil over medium heat. Add the bell
pepper, scallions, garlic, and potatoes. Cover and cook, stirring
frequently, until the pepper is tender, about 7 minutes.
2. Meanwhile, in a small bowl, stir the water into the flour until
blended.
3. Add the broth, wine, chili powder, coriander, salt, and green
chilies to the saucepan. Bring to a simmer, stir in the flour
mixture, and cook until the potatoes are firm-tender, about 10 minutes.
4. Add the chicken and cook until the chicken is cooked through, 2
to 3 minutes. Stir in the cilantro and serve.
KITCHEN Tip - -
Here's a trick if you don't have canned green chilies on hand.
Dice a green bell pepper and microwave it, loosely covered,
with a squeeze of lemon juice and a dash of hot pepper
sauce. Cook just until the pepper is softened. Start out with
45 seconds on high power and then check it; continue in small
increments of time until the diced pepper is soft.
Servings: 4
Nutrition per Serving:
305 Calories, 5.4g Total Fat, 1g Saturated Fat, 34mg Cholesterol,
39g Carbs, 6g Dietary Fiber, 18g Protein, 575mg Sodium
Good source of: niacin, potassium, selenium, vitamin B6, vitamin C
From: Johns Hopkins Healthy Heart Cookbook
For an even more substantial soup with an extra flourish of Tex-Mex
flavor, add 1 cup of frozen corn kernels when you're adding the
chicken, and top the soup with diced avocado and a dollop of sour
cream.
1 Tbsp olive oil
1 red bell pepper, cut into 1/2-inch squares
4 scallions, sliced
3 cloves garlic, minced
1 1/2 lb all-purpose potatoes, peeled and cut into 1/2-inch cubes
3 cups water
3 Tbsp flour
1 cup chicken broth, homemade (page 32) OR reduced-sodium canned
I cup dry white wine
1 Tbsp PLUS 1 tsp chili powder
1 tsp ground coriander
1/2 tsp salt
1 (4oz can) chopped mild green chilies, drained
1/2 lb skinless, boneless chicken breast, cut into 1/2-inch chunks
3 Tbsp chopped cilantro
1. In a large saucepan, heat the oil over medium heat. Add the bell
pepper, scallions, garlic, and potatoes. Cover and cook, stirring
frequently, until the pepper is tender, about 7 minutes.
2. Meanwhile, in a small bowl, stir the water into the flour until
blended.
3. Add the broth, wine, chili powder, coriander, salt, and green
chilies to the saucepan. Bring to a simmer, stir in the flour
mixture, and cook until the potatoes are firm-tender, about 10 minutes.
4. Add the chicken and cook until the chicken is cooked through, 2
to 3 minutes. Stir in the cilantro and serve.
KITCHEN Tip - -
Here's a trick if you don't have canned green chilies on hand.
Dice a green bell pepper and microwave it, loosely covered,
with a squeeze of lemon juice and a dash of hot pepper
sauce. Cook just until the pepper is softened. Start out with
45 seconds on high power and then check it; continue in small
increments of time until the diced pepper is soft.
Servings: 4
Nutrition per Serving:
305 Calories, 5.4g Total Fat, 1g Saturated Fat, 34mg Cholesterol,
39g Carbs, 6g Dietary Fiber, 18g Protein, 575mg Sodium
Good source of: niacin, potassium, selenium, vitamin B6, vitamin C