Thursday, January 12, 2017

Comfort Soup: Mexican-Style Chicken Soup

In our previous blog post  No energy? Walk Toward the Light we considered the positive affects sunshine has on our health and even weight loss efforts, particularly during the long cold dark winter months. How great a day would it be to enjoy a brisk walk in the winter sun knowing you have a Protein First comfort soup waiting for your arrival home.

This recipe, shared with permission from Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love is sure to hit the spot.


Ready when you are:
The method in this recipes calls for a stove top preparation. However, you can prepare the soup to the point where instructed to
reduce heat to a simmer and place the covered Dutch oven in a preheated 325F oven, or place the soup directly in the bowl of a slow cooker set to low. Oven bake or slow cooker heat for a minimum of one hour and serve hot garnishing as desired.

Mexican-Style Chicken Soup

Cooking with Kaye page  67.
This colorful and flavorful soup comes together quicker than you can say taco take-out. The traditional flavors of Mexican food are showcased in this nutrition-packed soup. This is a fine use for leftover chicken or turkey.

Ingredients:
1 tablespoon canola oil
1 large onion, chopped
1 large red sweet pepper, seeded, chopped
1 teaspoons chili powder
1 teaspoon ground cumin
2 (14.5-ounce) cans reduced sodium chicken broth
2 cups water
1 (14.5-ounce) can Mexican-style stewed tomatoes
1 (15-ounce) can black beans, rinsed and drained
1 (8-ounce) package butternut squash, cut to half-inch dice
2 cups cooked chopped chicken meat, boneless, skinless
1 cup frozen whole kernel corn
1/4 cup fresh cilantro, chopped or 1/4 cup fresh parsley, chopped

Directions: In a large 4-quart Dutch oven heat canola oil over medium high heat. Add onion, red pepper, chili powder, and ground cumin and cook about 5 minutes until tender. Add chicken broth, water, and tomatoes. Bring to a boil. Add black beans, squash, chicken, and corn and return to boil. Lower heat to a simmer, cover, and cook 20 minutes. Stir in cilantro or parsley and serve immediately.

Nutrition: Serves 6. Each 1.5-cup serving provides 267 calories, 27 grams protein, 6 grams fat, 29 grams carbohydrate, 7 grams dietary fiber.

Try This: In place of the stewed tomatoes use a 16-ounce jar of your favorite salsa. ~ Garnish soup with a dollop of sour cream, chopped fresh avocado, shredded cheese, or sliced fresh green onions.

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