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11/20/08 12:51 P

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Brunswick Bean Soup
JoAnna M. Lund

If ever there was a hale-and-hearty dish, it would be this gathering of beans, chicken, and ham in one happy pot! High in fiber, rich in protein, it's like a cozy hug from someone who loves you.
Serves 4 (1 full cup)

10 ounces (one 16-ounce can) great northern beans, rinsed and drained
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 cup (5 ounces) diced cooked chicken breast
Full 1/2 cup (3 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 cup shredded carrots
1/2 cup chopped onion
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Place great northern beans in a medium saucepan. Mash gently with a fork. Add chicken broth, chicken, ham, carrots, onion, parsley flakes, and black pepper. Bring mixture to a boil. Lower heat, cover, and simmer for 20 minutes or until vegetables are tender, stirring occasionally.

Each serving equals:
HE: 3 Protein, 3/4 Vegetable, 8 Optional Calorie
****************************
190 Calories, 2gm Fat, 22gm Protein,
21gm Carbohydrate, 458mg Sodium,
67mg Calcium, 5gm Fiber
***************************
DIABETIC: 3 Meat, 1 Starch, 1/2 Vegetable

"Make a Joyful Table, page 100."



 current weight: 185.0 
 
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