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- Stock Your Kitchen with Healthy Ingredients
- Tips for Eating Healthier
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- Plant-Based Beef Lentil Chili
- Broccoli, Garlic, and Lemon Penne
- Chicken Soup with Fire-Roasted Tomatoes & Hominy
- Chicken and White Bean Soup
- Crab Salad with Grapefruit, Avocado, and Baby Greens
- Cuban-style Black Beans and Rice
- Fusilli With Broccoli and Deconstructed Pesto
- Grilled Shrimp & Veggies with Balsamic Reduction
- Pearl Couscous "Tabbouleh"
- Rice Noodles with Shrimp, Bok Choy, and Mint
- Skillet Tilapia with Sautéed Spinach
- Snapper on White Beans with Tomatoes & Green Olives
- Spinach-Ricotta Stuffed Portobello Caps
- Tomato and Basil Frittata
- Turkey & Red Cabbage Tortillas With Chipotle Sauce
- Quick Entrees: Healthy in a Hurry
- Snacks and Dashboard Dining
- Tips for Eating Out
- Calorie Counter
- Controlling Portion Sizes
- Cut Calories and Fat, Not Flavor
- Low-Fat Foods
- Understanding Food Terms
Chicken and White Bean Soup
A store-bought rotisserie chicken offers incredible versatility at mealtime. Here it makes a quick and flavorful “homemade” chicken soup. Instead of traditional noodles, this soup is made with protein-packed beans. Choose a rotisserie chicken with mild seasoning—both plain and lemon-pepper work well. Adding the wings and some bones to the broth adds richer flavor. For a burst of green, add a few handfuls of baby spinach or 2 tablespoons chopped fresh parsley right before serving. For classic chicken noodle soup, substitute ½ cup of egg noodles for the beans.
Serves: 6 to 8
Prep time: 15 minutes or less
Total time: 1 hour or less
Ingredients
- 1 rotisserie chicken breast section or 3 cups chopped white chicken meat
- 1 tablespoon canola oil
- 3 carrots, sliced
- 2 celery stalks, sliced
- 1 onion, chopped
- 2 cups water
- 6 cups reduced–sodium chicken broth
- 1 (15-ounce) can Great Northern beans, rinsed and drained
- Salt and freshly ground black pepper
Directions
- Remove wings from chicken and reserve. Remove skin from breast and discard. Shred the meat from the breast and break off breastbones.
- In a stockpot over medium heat, add oil. Sauté the carrots, celery, onion, chicken wings, and breastbones for 8 to 10 minutes, or until vegetables soften.
- Add water and chicken broth and bring to a boil, stirring to combine. Reduce the heat, cover, and simmer for 15 to 20 minutes. Add beans and chicken meat and cook for 5 minutes. If too thick, add additional broth or water. Discard bones and wings before serving. Season with salt and pepper.
Per Serving (for 6 servings)
Calories | 235 |
Calories from Fat | 45 |
Total Fat | 5.0 g |
Saturated Fat | 1.0 g |
Trans Fat | 0.0 g |
Polyunsaturated Fat | 1.4 g |
Monounsaturated Fat | 2.3 g |
Cholesterol | 60 mg |
Sodium | 675 mg |
Total Carbohydrate | 17 g |
Dietary Fiber | 5 g |
Sugars | 5 g |
Protein | 28 g |
The Great American Eat Right Cookbook
Copyright ©2007 American Cancer Society.
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