Chicken Soup with Greens and Black Beans

Ingredients

2 tsp. canola oil
1 small red onion, finely chopped
1 small green bell pepper, seeded, cut in ½-inch dice
1 medium tomato, seeded, cut in ½-inch dice
6 cups mustard greens, lightly packed, cut in ½-inch strips
4 cups fat-free, reduced-sodium chicken broth
1 cup canned black beans, rinsed and drained
3/4 cup shredded cooked chicken (3 oz.)
4 tsp. grated Parmesan cheese

 

Instructions

Heat oil in a medium Dutch oven or large saucepan.  Sauté onion and pepper over medium-high heat until onion is translucent, about 4 minutes.  With a wooden spoon, stir in tomatoes and greens, mixing until greens collapse and are bright green, about 3 minutes.  Pour in broth.  Bring to boil, reduce heat and simmer until greens are tender, about 15 to 20 minutes.  Mix in beans and chicken.  Cook until they are heated through, about 5 minutes.  Divide soup among four bowls. Sprinkle a teaspoon of the cheese over each, and serve. Makes 4 servings.

Per serving: 149 calories, 5 g total fat (less than 1 g saturated fat), 18 g carbohydrate, 13 g protein, 7 g dietary fiber, 806 mg sodium.