Chicken Tomatillo Soup
Prep: 1 hour Cook: 3-3/4 hours
8 servings (3 quarts)
2 tablespoons olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 carton (32 ounces) reduced-sodium chicken broth
1 pound tomatillos, husks removed and chopped (about 2 cups)
2 medium tomatoes, chopped
1 medium sweet red pepper, chopped
1 pound boneless skinless chicken breast halves
2 tablespoons taco seasoning
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (15 ounces) Southwestern black beans, undrained
3 cups fresh or frozen corn, thawed
Optional toppings: Shredded cheddar cheese, minced fresh cilantro, sour cream, cubed avocado, jalapeno & fresno peppers, fried tortilla strips and lime wedges.
In a Dutch oven, heat oil over medium-high heat. Add onion; cook and stir until tender, 6-8 minutes. Add garlic; cook 1 minute longer. Stir in broth, tomatillos, tomatoes and red pepper. Bring to a boil; reduce heat. Simmer, covered, until vegetables are tender, about 15 minutes. Cool slightly and puree in batches in a blender.
Place chicken in a 5- or 6-qt. slow cooker; sprinkle with taco seasoning. Pour pureed tomatillo mixture over top. Add garbanzo beans and black beans. Cook, covered, on low until a thermometer inserted in chicken reads 165°, 3-1/2 – 4 hours.
Remove chicken; shred with 2 forks. Return to slow cooker. Add corn. Cook, covered, until heated through, 15-30 minutes longer. Serve with toppings of your choice. Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth if necessary.
1-1/2 cups: 290 calories, 8g fat (1g saturated fat), 31mg cholesterol, 722mg sodium, 36g carbohydrate (10g sugars, 8g fiber), 21g protein.Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1 fat.
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