Southwestern Vegetable & Chicken Soup |
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Makes 8 servings
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Nutrition Information
Serving size: about 1½ cups Per serving: 213 calories; 6 g fat (1 g sat); 6 g fiber; 25 g carbohydrates; 17 g protein; 44 mcg folate; 39 mg cholesterol; 7 g sugars |
Ingredients
2 medium poblano peppers
2 teaspoons canola oil
12 ounces boneless, skinless chicken thighs, trimmed, cut into bite-size pieces
1½ cups chopped onion (1 large)
1½ cups chopped red or green bell pepper (1 large)
1½ cups green beans, cut into ¼-inch pieces, or frozen, thawed
4 cloves garlic, minced
1 tablespoon chili powder
1½ teaspoons ground cumin
6 cups reduced-sodium chicken broth
1 (15 ounce) can black beans or pinto beans, rinsed
1 (14 ounce) can diced tomatoes
4 cups chopped chard or spinach
1½ cups corn kernels, fresh or frozen
½ cup chopped fresh cilantro
½ cup fresh lime juice, plus lime wedges for serving
Directions
To roast poblanos: Position oven rack about 5 inches from the heat source; preheat broiler. Line the broiler pan with foil. Broil whole poblanos, turning once, until starting to blacken, 8 to 12 minutes. Transfer to a paper bag and let steam to loosen skins, about 10 minutes. When the poblanos are cool enough to handle, peel, seed, stem and coarsely chop; set aside.
Meanwhile, heat oil in a large soup pot or Dutch oven over medium-high heat. Add chicken and cook, turning occasionally, until lightly browned, 3 to 5 minutes. Transfer to a plate and set aside.
Reduce the heat to medium and add onion, bell pepper, green beans and garlic. Cook, stirring, until beginning to soften, 5 to 7 minutes. Stir in chili powder and cumin and cook, stirring, until fragrant, about 30 seconds.
Stir in broth, beans, tomatoes and the chopped poblanos; bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are tender, about 15 minutes.
Add the reserved chicken and juices, chard (or spinach) and corn; return to a simmer and cook for 15 minutes more to heat through and blend flavors.
Top each portion with 1 tablespoon each cilantro and lime juice; serve with lime wedges.
2 medium poblano peppers
2 teaspoons canola oil
12 ounces boneless, skinless chicken thighs, trimmed, cut into bite-size pieces
1½ cups chopped onion (1 large)
1½ cups chopped red or green bell pepper (1 large)
1½ cups green beans, cut into ¼-inch pieces, or frozen, thawed
4 cloves garlic, minced
1 tablespoon chili powder
1½ teaspoons ground cumin
6 cups reduced-sodium chicken broth
1 (15 ounce) can black beans or pinto beans, rinsed
1 (14 ounce) can diced tomatoes
4 cups chopped chard or spinach
1½ cups corn kernels, fresh or frozen
½ cup chopped fresh cilantro
½ cup fresh lime juice, plus lime wedges for serving
Directions
To roast poblanos: Position oven rack about 5 inches from the heat source; preheat broiler. Line the broiler pan with foil. Broil whole poblanos, turning once, until starting to blacken, 8 to 12 minutes. Transfer to a paper bag and let steam to loosen skins, about 10 minutes. When the poblanos are cool enough to handle, peel, seed, stem and coarsely chop; set aside.
Meanwhile, heat oil in a large soup pot or Dutch oven over medium-high heat. Add chicken and cook, turning occasionally, until lightly browned, 3 to 5 minutes. Transfer to a plate and set aside.
Reduce the heat to medium and add onion, bell pepper, green beans and garlic. Cook, stirring, until beginning to soften, 5 to 7 minutes. Stir in chili powder and cumin and cook, stirring, until fragrant, about 30 seconds.
Stir in broth, beans, tomatoes and the chopped poblanos; bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are tender, about 15 minutes.
Add the reserved chicken and juices, chard (or spinach) and corn; return to a simmer and cook for 15 minutes more to heat through and blend flavors.
Top each portion with 1 tablespoon each cilantro and lime juice; serve with lime wedges.