9/4/14

Smokey Chicken and White Bean Soup




Soup is one of my favorite types of foods which is probably why I seem to be drawn to them whenever I peruse through magazines and cookbooks. To me it is the ultimate comfort food.

 This recipe I found in the recent issue of Southern Lady magazine and thought it looked really yummy with all its brightly colored veggies and wonderful white beans. One of the changes I made was to substitute chicken for the hickory-smoked sausage in the original recipe. I did this because number one, I couldn't find hickory-smoked sausage anywhere, and number two the sausage has way more calories and fat than chicken, and since it is a processed food (of which I am trying to move away from all together) it is also very high in salt content. And I need to watch my salt since I have boarder line high blood pressure. 

 I bought boneless chicken breast to replace the meat protein and then simply added some liquid smoke to give the soup a smokey hickory flavor. The sodium in liquid smoke  is 45 milligrams per one teaspoon, but you really don't need very much to give your entire dish a smokey flavor. 

Pair the soup with some crusty bread or better yet make cornbread biscuits to go along with this flavor intense meal, which is also low in calories, fat and cholesterol, and a great source of protein and fiber.


Doesn't that look delish??? All that goodness in just one bowl!




Ingredients

2 T olive oil
1 large garlic clove, minced
1 lb boneless chicken breast, rinsed, dried and cut into bite size pieces
1 medium yellow onion
4 cups chicken broth (I use low sodium broth or bullion)
2 15.5 oz cans of cannelloni beans, rinsed
1 15.5 oz can of Great Northern or navy beans, rinsed
1 cup of carrot, chopped
1 cup celery, chopped
1 tsp. garlic powder a few grinds of fresh pepper
1 tsp of liquid smoke (can be found at your local grocer in the condiment isle)
1 6 oz bag of baby spinach

Heat oil in large pot and add the garlic, cook for one minute, then add the chicken and the onion. Cook until chicken is no longer pink inside and it has released some of its juices, about 8 minutes. Add the rest of the ingredients except the spinach. Bring to boil over medium heat then reduce heat and simmer for about 30 minutes. Add the spinach and cook another minute or two stirring constantly until the spinach is wilted.

ENJOY!
XO

6 comments:

  1. I love soup too and this one sounds delicious!

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  2. This looks yummy and I just pinned it to my soup board. Love soup!

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  3. Looks delicious and healthy. Blessings, Catherine

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  4. Like you I love soup. I also love beans so this sounds like a winner to me! Always looking for new soup and I will give it a try. I'm not a big "smokey" kind of person so might omit, but it does sound and look so good. Thanks for sharing. Hope you have a great weekend! Love your new header, wish I could change my out but don't know how to on the child's theme in Wordpress?b Also pinning!

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  5. Hi Barbara. This looks so irrisistable. I have been dreaming of some kind of soup and I hope to get to making some soon. I got a recipe from Giada that is very similar, only her's called for chard instead of spinich. I loved it but Jerry thought it was too slimy!! so I don't put it in anymore, but great recipe otherwise..Happy Weekend..Judy

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  6. Barbara, this looks really good! I am trying to incorporate more soups this year. I'll have to give this one a try!

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