Ingredients:
1/2 cup dried black beans
2 cup water
1 bay leaf
1 light vegetable oil cooking
1 spray
1/2 cup broccoli -- peel &
1 dice-stems
1/2 cup carrot -- cubed
1 (1 medium carrot)
1 cup celery -- cubed
1 (2 med stalks)
1 cup chopped onion -- (1 medium)
1 tbsp dried thyme
1 tbsp dried basil
1/2 cup dry white wine
8 oz chicken breasts without
1 skin
4 tbsp barbecue sauce -- (no oil
1 type)
1 cup chicken stock -- fat
1 skimmed
12 oz evaporated skim milk
2 cup broccoli flowerets
1 tbsp cornstarch dissolved in 2 tb
1 cold water
1 tbsp liquid smoke
1 tbsp worcestershire sauce
1 tsp tabasco sauce
1/4 cup fresh cilantro -- chopped
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 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 lowand 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
Recipe By :
Servings: 4
Chicken is ideal
for weight loss
and dieting
Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.
Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.
"The only thing chicken about Israel is their soup." - Bob Hope
Black Bean & Smoked Chicken Soup-Daley Recipe provided by Recipes To-Go
More information on low carb and low fat diets:Open Directory: Yahoo: |
