HEART HEALTHY RECIPE (DINNER): SOUTHWEST BLACK BEAN CHICKEN STEW

·         4 cans (15 ounces each) black beans, drained and rinsed

·         4 cups low-sodium vegetable or chicken broth

·         2 cups cooked chopped chicken breast

·         1 cup corn

·         4 garlic cloves, minced

·         1 large onion, chopped

·         1 can (28 ounces) stewed tomatoes

·         2 TBSP no-added-salt tomato past

·         2 cans (4 ounces each) chopped green chilies

·         ¼ cup fresh cilantro

·         2 TBSP ground cumin

·          1tsp. cayenne pepper

·          2 TBSP fresh lime juice

1.      Combine all ingredients in a large pot and bring to a boil

2.      Reduce heat and cover pot.

3.      Simmer for 30 minutes

4.      Remove ½ to ¾ cup of soup and puree in food processor or blender

5.      Return soup to pot and mix well

6.      Serve hot and garnish with additional cilantro, chopped onions or salsa if desired

Servings:  8

Serving size:  1 cup

Nutritional Information

Calories:  155

Fat:  1 g

Saturated Fat:  0 g                          

Cholesterol:  15 mg              

Sodium:  393 mg                  

Carbohydrate:  26 g            

Fiber:  11 g

Protein:  9 g

"The Perfect Day"
By: Nanette Cameron, RD