easy, healthy, filling, what more do you want?
•1 serving (1 cup) = 275 calories, 3gm fat, 37gm carbohydrate, 10gm fiber, 25gm protein, 48mg cholesterol, 526mg sodium.
•Soups and stews can help with weight management because not only do we eat them slowly, but tomato and broth-based versions like this one are significantly lower in calories and fat than cream or cheese-based ones.
•Beans are chock-full of soluble fiber. That’s the kind of fiber known to prevent spikes in blood sugar, bind fat to lower cholesterol levels and increase satiety, helping us eat less.
•Those spicy green chilies, salsa, and cayenne pepper contain capsaicin, an anti-inflammatory agent associated with improving health, controlling blood pressure, and diminishing joint pain.
|1||tsp olive oil|
|12||ounces boneless, skinless chicken breast, cubed|
|1||can (15 oz) diced tomatoes, no-salt added|
|1||cup prepared picante sauce or salsa|
|4||cups fat-free, reduced sodium chicken broth|
|1||can (15 oz) black beans, rinsed and drained|
|1||can (16 oz) dark red kidney beans, rinsed and drained|
|1||can (4 oz) chopped green chilies|
|1||cup frozen corn|
|1½||Tbsp chili powder|
|2||tsp ground cumin|
|¼||tsp cayenne pepper|
|Fresh torn cilantro leaves-optional garnish|
In a large soup pot, sauté cubed chicken in oil 3-5 minutes until juices run clear and cooked through. Add all remaining ingredients and bring to a boil, stirring occasionally. Reduce heat and simmer 15-20 minutes. Garnish with cilantro.