I have a cookbook addiction. I like paging through them, salivating over the photos and gathering ideas. To feed my habit on the cheap, I often check cookbooks out of the library and copy out recipes I want to try.
This is one of these recipes. I borrowed a cookbook called 15 Minute Diabetic Meals and jotted a few recipes down. I never got around to actually cooking any of them, though. But since it’s finally feeling like winter in my little corner of Pennsylvania, I was hankering for a soup.
Homemade soup is kind of tough for the single person. Most recipies make a LOT of soup. And even though you can freeze it, I find I’m pretty sick of soup after a few days.
I was also looking for a soup that could help me use up some bobs and bits around the house — a little leftover boneless, skinless chicken breast I had broiled to add to salads, a half-package of spinach that was nearing the end of its life span, the last few leaves of basil from my increasingly pathetic basil plant.
This soup is everything I was hoping it would be and more. It does use a lot of canned ingredients, which is not too great on the sodium side. On the plus side, it’s a quick recipe (TWO STEPS!! 10 MINUTES!!) that results in a really flavorful, hearty soup packed with veggies.
I modified the original recipe slightly to use no-salt-added tomatoes. To pump up the flavor, I added my own spices — opting to make it spicy with some chili powder and cumin. You can play around with the spices, though.
What you’ll need:
1 14.5-0unce can of diced tomatoes (with italian seasonings or low-salt if you’re watching your sodium)
1/2 of a 15-ounce can of navy beans, rinsed and drained
1 14-oz can of reduced sodium, nonfat chicken broth
1 c cooked diced chicken
2 ounces baby spinach, washed and destemmed
2 teaspoons chopped fresh basil
2 teaspoons extra virgin olive oil
dash each of cumin and chili powder (optional)
1. Combine tomatoes, beans and broth in saucepan. Bring to a boil, reduce heat and simmer for 5 minutes.
2. Add chicken, spinach and basil. Add spices to taste, if using. Cook 2 minutes or until greens are well-wilted. Remove from heat and stir in oil.
Makes 4 servings (1 heaping cup of soup per serving)
Nutrition per serving:
Total fat: 5.0 g
Cholesterol: 35 mg Sodium: 725 mg
Total Carbohydrate: 18 g
Dietary Fiber: 4 g
Sugars: 6 g
Protein: 18 g