Black Bean And Smoked Chicken Soup
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Meats, Dairy | 4 | Servings | ||
INGREDIENTS
| 1/2 | c | Dried black beans |
| 2 | c | Water |
| 1 | Bay leaf | |
| Light vegetable oil cooking | ||
| spray | ||
| 1/2 | c | Peeled and chopped broccoli |
| stems | ||
| 1/2 | c | Scraped & cubed carrot |
| 1 medium carrot | ||
| 1 | c | Scraped & cubed celery |
| 2 med stalks | ||
| 1 | c | Chopped onion, 1 medium |
| 1 | T | Dried thyme |
| 1 | T | Dried basil |
| 1/2 | c | Dry white wine |
| 8 | oz | Boneless skinless chicken |
| breast | ||
| 4 | T | Barbecue sauce, no oil type |
| 1 | c | Chicken stock, fat skimmed |
| 12 | oz | Evaporated skim milk |
| 2 | c | Broccoli florets |
| 1 | T | Cornstarch dissolved in 2 tb |
| cold water | ||
| 1 | T | Liquid smoke |
| 1 | T | Worcestershire sauce |
| 1 | t | Tabasco sauce |
| 1/4 | c | Chopped fresh cilantro |
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 low and 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 IN THE KITCHEN WITH ROSIE by Rosie Daley Submitted By PAT KEYS <PATTYK@BCFREENET.SEFLIN.LIB.FL.US> On SAT, 20 MAY 1995 001228 ~0400 (EDT) From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 267
Calories From Fat: 44
Total Fat: 4.8g
Cholesterol: 74.9mg
Sodium: 500.8mg
Potassium: 671mg
Carbohydrates: 16.8g
Fiber: 4.2g
Sugar: 4.5g
Protein: 32.7g