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Low Fat Spicy Chicken Soup
1 tablespoon olive oil
1 cup diced sweet onion
2 tablespoons chili powder
1 tablespoon grated orange rind
1 teaspoon crushed red pepper
4 garlic cloves, minced
2 cups shredded cooked chicken breast
1/2 cup fresh orange juice
4 (10-1/2-ounce) cans low-salt chicken broth, divided
2 cups red bell pepper strips
1/3 cup (1-inch) julienne-cut carrot
1/3 cup diced seeded Anaheim chile
2 tablespoons diced seeded jalapeno pepper
1/2 teaspoon salt
4 cups coarsely chopped green cabbage
4 cups vegetable juice
1 cup uncooked wild rice
1 tablespoon chili powder
4 plum tomatoes, each cut onto eight wedges
3 cups drained canned navy beans
1/2 cup low-fat sour cream
Heat oil in a large nonstick skillet over medium heat. Add the onion and next 4 ingredients (onion through garlic); sauté 4 minutes or until the onion is tender. Stir in chicken and orange juice; bring to a boil.
Cook for 2 minutes or until the liquid is almost evaporated, stirring constantly. Add 1 can broth; bring to a boil. Stir in the bell pepper, carrot, Anaheim chile, jalapeno, and salt. Cook over medium heat 15 minutes or until vegetables are tender. Set aside.
Combine remaining 3 cans broth, cabbage, vegetable juice, rice, 1 tablespoon chili powder, and tomatoes in a large Dutch oven; bring to a boil. Reduce heat, and simmer 20 minutes. Add chicken mixture and beans; cook an additional 45 minutes. Serve with sour cream.
Yield: 8 servings (serving size: 1-1/2 cups soup and 1 tablespoon sour cream).
NOTE:
Make this soup 1 day ahead of time--the flavors meld and become more intense the next day.
Nutritional Information:
CALORIES 383 (22% from fat); FAT 9.3g (sat 2.6g, mono 3.5g, poly 2g); PROTEIN 22.4g; CARB 56.1g; FIBER 10.9g; CHOL 37mg; IRON 4.7mg; SODIUM 990mg; CALC 109mg
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
