This is a delicious, hearty bowl of soup packed with great sources of lean protein. This is an easy way to get your serving of beans and legumes. Beans have a low glycemic index, which means they have the unique ability to provide energy over a sustained period of time by being slowly released into your blood stream. This soup can be served with the following toppings: Greek yogurt, salsa, chopped green onions, or shredded cheese.
Prep: 25 minutes Total: 1 hour 30 minutes (includes simmering)
|Boneless, skinless chicken breast||1 lb||450 g|
|Water||2 ½ cups||625 mL|
|Garlic||3 cloves||3 cloves|
|Green pepper||1 large||1 large|
|Red pepper||1 large||1 large|
|Jalapeno (optional)||1 each||1 each|
|Olive oil||1 Tbsp||15 mL|
|Lime juice||2 Tbsp||30 mL|
|Green chilis, chopped||4 oz||4 oz|
|Navy beans, rinsed & drained||30 oz||2 cans|
|Frozen corn||1 ½ cups||375 mL|
|Cumin||1 Tbsp||15 mL|
- Simmer 1 pound skinless, boneless chicken breasts in 2.5 cups water. When done chop chicken and reserve broth.
- Chop 3 cloves garlic and peppers.
- Sauté vegetables in olive oil for approximately 5 minutes.
- Add broth, fresh lime juice, corn, green chilis, navy beans, chopped chicken, jalapeno, and cumin.
Simmer one hour, then serve and enjoy!
Makes 6 servings (328 g / serving) 1 serving = 1 bowl
Adapted from: Kath Eats Real Food
Prepared By: Jennifer Broxterman, Registered Dietitian & Shannon Smith, BScH Foods & Nutrition student
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