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11/29/08 1:09 A

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Brunswick Bean Soup
Make A Joyful Table p.100
freezer friendly

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.

10 ounces (one 16-ounce can) great northern beans, rinsed and drained
2 cups (one 16-ounce can) Healthy Request Chicken Broth
1 cup (5oz) 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, over and simmer for 20 minutes or until vegetables are tender, stirring occasionally.

Hints: 1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Serves 4 (1 full cup) - each serving equals:
HE: 3 Pr, 3/4 Ve, 8 OC
190 cal, 2g Fa, 22g Pr, 21g carb, 458mg So, 67mg Calc, 5g Fi
Diabetic: 3 meat, 1/2 vegetable, 1 starch

"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss

 current weight: 134.0 
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