Write aChicken Soup Mexicana - 17g Carbs, 6g Fiber, 5g Sugar
From: www.canolainfo.org/recipes/chicken-soup-mexicana
All of your favorite Mexican flavors mix together in this soup while the canola oil and avocado supply healthy fats. ¡Muy delicioso!
1 Tbsp canola oil 15 mL
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper 0.5 mL
2 tsp cumin 10 mL
1 tsp red pepper flakes 5 mL
8 cups low-sodium chicken stock 2 L
2/3 cup lentils 150 mL
1 can (19 oz) tomatoes, chopped 540 mL
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed 1 kg
1 small zucchini, thinly sliced
1 cup frozen peas 250 mL
1 small avocado, peeled and sliced
1. In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
2. Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender. Add chicken, zucchini and peas. Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Servings: 10
Serving Size: 2 cups (500 mL).
Nutrition per Serving: 270 Calories, 6g Total Fat, 1g Saturated Fat, 75mg Cholesterol, 17g Carbs, 6g Fiber, 5g Sugars, 35g Protein, 170mg Sodium, 571mg Potassium message...
Posted by: chefgloria1030@yahoo.com
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