Low Carb Soups And Stews Recipes
Black Bean And Smoked Chicken Soup Recipe
This Black Bean And Smoked Chicken Soup Recipe is one of many in
our collection of Low Carb Recipes. these are culled from various
sources, some my own. whilst some are low carb recipes, there are also
some low fat recipes, whilst and diabetic recipes. The one thing they
all have in common with this Black Bean And Smoked Chicken Soup Recipe, is that they can
all be seen as diet recipes in one form or another.
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Black Bean And Smoked Chicken Soup
Ingredients:
1/2 cup dried black beans
2 cup water
1 bay leaf
1 light vegetable oil cooking
1 spray
1/2 cup broccoli -- peel &
1 dice-stems
1/2 cup carrot -- cubed
1 (1 medium carrot)
1 cup celery -- cubed
1 (2 med stalks)
1 cup chopped onion -- (1 medium)
1 tbsp dried thyme
1 tbsp dried basil
1/2 cup dry white wine
8 oz chicken breasts without
1 skin
4 tbsp barbecue sauce -- (no oil
1 type)
1 cup chicken stock -- fat
1 skimmed
12 oz evaporated skim milk
2 cup broccoli flowerets
1 tbsp cornstarch dissolved in 2 tb
1 cold water
1 tbsp liquid smoke
1 tbsp worcestershire sauce
1 tsp tabasco sauce
1/4 cup fresh cilantro -- chopped
Instructions:
Pick over and rinse the beans. Put them into a large bowl and cover
completely with cold water. Let the beans soak overnight (or for at least
8 hours).
Drain the beans and transfer them to a medium saucepan. Add the 2 cups
water and the bay leaf. Bring to a boil over medium heat and cook for 15
minutes. Reduce the heat to lowand simmer, uncovered, for about
20 minutes, until the beans are tender. Drain the beans and discard
the bay leaf.
Preheat the oven to 400 degrees.
Place a heavy stockpot over medium heat for about 1 minute, then spray it
twice with the vegetable oil. Add the broccoli stems, carrot, celery, and
onion. Cover, reduce the heat to low, and cook for 5 minutes, stirring once
or twice. Stir in the thyme, basil, and wine. Simmer, uncovered, for about
15 minutes, until the wine has been reduced by half.
In the meantime, coat the chicken thoroughly with the barbecue sauce and
bake for 10 minutes on the top shelf of the oven. Remove the chicken from
the oven and allow it to cool just long enough to handle. Cut the chicken
into small cubes.
Add the chicken, chicken stock, and beans to the stockpot. Cook over low
heat for about 3 minutes, until thoroughly heated. Stir in the evaporated
milk and the broccoli florets. Cook for 5 minutes, stirring if needed to
keep the soup from coming to a boil. Add the dissolved cornstarch and cook
for 2 minutes more, stirring constantly. Stir in the liquid smoke,
Worcestershire sauce, and Tabasco sauce.
Garnish with chopped cilantro.
Fat per serving= 3.6 grams Calories per serving= 368
Servings: 4
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Ever eating, never cloying,
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