SparkPeople Sponsors help keep the site free!

Posts: 308
2/2/09 8:45 P

New Orleans Bean Soup
Heart Smart Healthy Exchanges p.71
Freezer Friendly

They call this Southern home of jazz the Big Easy--and this fast and fabulous recipe serves us a pot of soup that's both really big and oh-so-easy! As they say in Louisiana, let the good times roll!

1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup shredded carrots
1 full cup (6 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
1 teaspoon minced garlic
10 ounces (one 16-ounce can) red kidney beans, rinsed and drained
2 cups (one 16-ounce can) Healthy Request Chicken Broth
2 cups water
1 teaspoon Worcestershire sauce
2 tablespoons chopped fresh parsley or 1 teaspoons dried parsley flakes
1 to 2 drops Tabasco sauce
2 teaspoons lemon juice
1/8 teaspoon black pepper

In a large saucepan sprayed with butter-flavored cooking spray, saute onion, celery, and carrots foe 5 minutes or until tender. Add ham, garlic, kidney beans, chicken broth, and water. Mix well to combine. Bring mixture to a boil. Stir in Worcestershire sauce, parsley, Tabasco sauce, lemon juice, and black pepper. Lower heat and simmer for 15 minutes, stirring occasionally.

Serves 4 (1 1/2 cups each) - each serving equals:

HE: 3/4 Ve, 2 1/4 Pr, 8 OC
________________________________________
______________________
192 cal, 4g Fa, 21g Pr, 18g carb, 815mg So, 51mg Ca, 6g Fi
________________________________________
______________________
Diabetic: 2 Meat, 1 Starch, 1 Vegetable

current weight: 134.0

199 180.25 161.5 142.75

124