Black Bean and Smoked Chicken Soup Recipe

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Ingredients:

Serving

1/2 cup dried black beans
2 cups water
1 bay leaf
vegetable oil cooking spray
1/2 cup broccoli, peeled and chopped
1/2 cup carrot, scraped & cubed
1 cup celery, scraped & cubed (2 medium)
1 cup onion, chopped
1 tbsp dried thyme
1 tbsp dried basil
1/2 cup white wine
8 oz chicken breasts
4 tbsp barbecue sauce
1 cup chicken broth
12 oz evaporated skim milk
2 cups broccoli florets
1 tbsp cornstarch , dissolved in
2 tbsp water
1 tbsp liquid smoke
1 tbsp worcestershire sauce
1 tsp tabasco sauce
1/4 cup fresh cilantro

Directions:

Pick over and rinse the beans. Put them into a large bowl and cover completely with cold water. Let the beans soak overnight (or 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 oven to 400ºF.
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 1/2.
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, and tabasco sauce.
Garnish with the chopped cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	392.11 Kcal (1642 kJ)
Calories from fat	86.09 Kcal
		% Daily Value*
Total Fat	9.57g	15%
Cholesterol	24.95mg	8%
Sodium	903.24mg	38%
Potassium	1160.64mg	25%
Total Carbs	51.9g	17%
Sugars	17.37g	69%
Dietary Fiber	9g	36%
Protein	20.43g	41%
Vitamin C	63.7mg	106%
Vitamin A	0.2mg	5%
Iron	4.2mg	23%
Calcium	279.5mg	28%

Amount Per 100 g
Calories	70.44 Kcal (295 kJ)
Calories from fat	15.46 Kcal
		% Daily Value*
Total Fat	1.72g	15%
Cholesterol	4.48mg	8%
Sodium	162.25mg	38%
Potassium	208.49mg	25%
Total Carbs	9.32g	17%
Sugars	3.12g	69%
Dietary Fiber	1.62g	36%
Protein	3.67g	41%
Vitamin C	11.4mg	106%
Iron	0.7mg	23%
Calcium	50.2mg	28%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.8

Points
9

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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