Smoky Black Bean Soup with Chicken Sausage
| Prep Time | 20 minutes |
| Cook Time | 25 minutes |
| Servings |
servings
|
Ingredients
- 1 tsp. extra virgin olive oil (or canola oil)
- 1 3 oz. spicy chicken sausage links precooked, thinly sliced
- 1 large onion finely chopped
- 1 red bell pepper seeded and diced
- 4 cloves Garlic minched
- 1 tsp. ground cumin
- 1/2 tsp. dried oregano
- 2 15 oz. cans black beans rinsed and drained
- 2 cups reduced-sodium chicken broth
- 1 can chipotle in adobo sauce minced
- 1/3 cup reduced-fat sour cream
- 1/2 tsp. lime zest finely grated
- 4 tsps. freshly squeezed lime juice
- 1/4 tsp. honey
- salt
Ingredients
|
Instructions
- Place oil in a medium saucepan over medium heat. Add sausage in a single layer; cook until lightly browned, about 2 minutes. Turn and cook 1 minute more. Transfer to a plate lined with paper towels.
- Add bell pepper and onion to pan; sauté until soft, 3 to 4 minutes. Add cumin, garlic, and oregano; sauté 1 minutes more. Stir in beans, broth and chipotle; bring to a boil. Reduce heat to medium low and simmer 5 minutes.
- Combine sour cream, lime zest, 1 tsp. lime juice and honey in a small bowl.
- Transfer 1 1/2 cups soup to a blender and puree. Combine all of the ingredients except the sour cream combo. Stir in remaining lime juice and season with salt to taste. Divide the soup evenly between 4 bowls.
- Serve and top with lime sour cream.
Recipe Notes
400 Calories
Enjoy 1 serving of Smoky Black Bean Soup with Chicken Sausage,
1/3 cup of Fat Free Cottage Cheese with 1 cup of Fresh Strawberries (or any fruit from the 50 calorie list) mixed in (add artificial sweetener if desired),
and a tall glass of Iced Diet Green Tea.
500 Calories
Enjoy 1 serving of Smoky Black Bean Soup with Chicken Sausage with a side of
1/3 cup of Fat Free Cottage Cheese (with Splenda if desired) and 1 cup of Fresh Strawberries (or any fruit from the 50 calorie list), and 2 Tablespoons of chopped walnuts (the cottage cheese, fruit and nuts can all be combined if desired),
and a tall glass of Iced Diet Green Tea.
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