Chicken and Black Bean Soup

Well, it all started with a recipe from an Everyday Food Magazine from Martha Stewart (Mexican Chicken Tortilla soup, January/February 2012). But it didn’t stay there.  My only suggestion or reminder to myself for next time is I need to serve my children’s servings before putting the Cilantro in (easy, since this step happens right at the end before serving).

Chicken and Black Bean soup

3 chicken breasts, seasoned with 2 1/2 tsp chili powder, baked and cooled, and shredded, set aside.

3 tsp of vegetable oil or olive oil

1 or 2 cloves garlic, minced

1/2 small onion diced

1/2 small can of unsalted tomato paste

1 cup diced tomatoes with the liquid

1 1/2 tsp chili powder

1/2 tsp ground cumin

1/2 tsp ground coriander

8-10 cups homemade chicken stock (or low sodium chicken broth)

1 14oz can no salt Black Beans, drained and rinsed

3 corn tortillas, sliced into thin strips

Vegetable or olive oil in spray pump

1 avocado sliced

plain lowfat yogurt (we like the Greek style)

1/4 cup fresh Cilantro, chopped + 1 or 2 green onions sliced thin

Lime wedges for serving

Preheat oven to 400F. In large pot or dutch oven, heat 2 tsp oil over medium heat, add onion and cook 2 minutes.  Add garlic and continue cooking until fragrant.  Add chili powder, coriander and cumin and cook, stirring constantly for two or three minutes.  This will allow you to get the full flavour from the spices.  Add tomato paste and continue stirring until well blended with the onions (they should look lost in the tomato paste).  Add diced tomatoes, and cook until you get a slight simmer, then continue cooking until most of the liquid has evaporated (don’t step away, this doesn’t take long).  Add all of the chicken stock and the beans.  Stir until well combined with tomato mixture.  You should have a rich looking tomato broth now. Bring to a low boil, and then add shredded chicken.  Cook until heated through.

Meanwhile, spread out sliced tortilla on rimmed baking sheet.  Spray lightly with oil and then bake about 7 minutes (or until crispy and golden).  Toss halfway through cooking time.

Before serving (or after serving your children!), stir in cilantro and green onion.  Wait 1 minute.  Ladle into soup bowls for serving.  Garnish with Avocado, yogurt, and tortilla strips (or put it all out on the table and let them help themselves!).

*For lower calorie meal: omit tortilla garnish and use no-fat yogurt.

Delicious, warm and fresh!




One thought on “Chicken and Black Bean Soup

  1. Pingback: Meals Made Ahead | cleanlunchbox

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