Spicy Chili Soup

Dec 2 2009

If you like spicy, warm yourself up this winter with a colorful chili soup packed with flavor.

Recipe courtesy of Jennifer Cram

Serves 8

Dietitian's Tip: 

With the intense flavor of the chili powder and caramelized vegetables, you may not need to add salt to this delicious soup. Try adding a pinch of shredded cheese. If you really like it spicy, add as much chili powder as you want! This soup can also be frozen for up to three months.

Ingredients: 

2 tablespoons olive oil
1 pound boneless skinless chicken breast, cubed
1 heaping tablespoon garlic, minced
1 medium onion, diced
1 bell pepper, diced (you pick the color)
2 large carrots, sliced
1/3 cup chili powder
1 15 oz can reduced sodium kidney beans, with liquid
2 cans no salt added diced tomatoes, with juice
2 cans 50% reduced sodium chicken or beef broth
Pepper to taste
¼ teaspoon salt (optional)

Preparation: 

In a large pot, sauté the cubed chicken breast in the olive oil over medium heat until the chicken has browned on both sides. Remove the chicken and set aside.

In the same pot, combine garlic, onion, bell pepper, and carrots. Sauté until lightly browned, stirring occasionally, about 5 minutes. Add the chili powder to the vegetable mixture and sauté another 2-3 minutes. This helps roast the chili powder and draw out the flavor.

Add the kidney beans with liquid, diced tomatoes with juice, broth, and cooked chicken. Bring the liquid to a simmer for 10-15 minutes or until vegetables have softened. Add salt and pepper if desired. Serve hot.

Nutrition Information: 

Per Serving: 200 calories, 5 g total fat, 1 g saturated fat, 19 g carbohydrate, 19 g protein, 5.5 g fiber, 443 mg sodium, 350 mg potassium, 28 mg magnesium, 56 mg calcium