Spiced-Up Healthy Soup

“This has been a hit with family and friends. It’s spicy, low-fat and filled with good-for-you ingredients.” Diane Tayman

Spiced-Up Healthy Soup

Average Rating: 4.857142

TOTAL TIME: Prep: 15 min. Cook: 40 min.
YIELD: 14 servings (3-1/2 quarts).

Ingredients

  • 1 medium onion, chopped
  • 1/3 cup medium pearl barley
  • 2 tablespoons canola oil
  • 4 garlic cloves, minced
  • 5 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 2 boneless skinless chicken breast halves (4 ounces each)
  • 1 cup dried lentils, rinsed
  • 1 jar (16 ounces) picante sauce
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1/2 cup minced fresh cilantro
  • 8 cups chopped fresh spinach

Instructions

  • 1. In a Dutch oven, saute onion and barley in oil until onion is tender. Add garlic; cook 1 minute longer. Add the broth, chicken and lentils; bring to a boil. Reduce heat; cover and simmer for 15 minutes or until chicken is no longer pink. Remove chicken and set aside.
  • 2. Add the picante sauce, garbanzo beans and cilantro to soup; cover and simmer 10 minutes longer or until barley and lentils are tender.
  • 3. Shred chicken with two forks. Add spinach and chicken to soup. Simmer, uncovered, for 5 minutes or until spinach is wilted.

Nutrition Facts

1 cup: 156 calories, 3g fat (0 saturated fat), 9mg cholesterol, 601mg sodium, 21g carbohydrate (4g sugars, 7g fiber), 11g protein.
Diabetic Exchanges:
1 starch, 1 lean meat, 1 vegetable, 1/2 fat.