| 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 |
tb |
Dried thyme |
| 1 |
tb |
Dried basil |
| 1/2 |
c |
Dry white wine |
| 8 |
oz |
Boneless skinless chicken breast |
| 4 |
tb |
Barbecue sauce (no oil type) |
| 1 |
c |
Chicken stock, fat skimmed |
| 12 |
oz |
Evaporated skim milk |
| 2 |
c |
Broccoli florets |
| 1 |
tb |
Cornstarch dissolved in 2 tb cold water |
| 1 |
tb |
Liquid smoke |
| 1 |
tb |
Worcestershire sauce |
| 1 |
ts |
Tabasco sauce |
| 1/4 |
c |
Chopped fresh cilantro |
|
8 |
hours). |
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
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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