black bean & smoked chicken soup-daley

Categories
Chicken
Soups
Low-fat/low
Yield
4 Servings
MeasureIngredient
½ cup Dried black beans
2 cups Water
Bay leaf
  Light vegetable oil cooking
  Spray
½ cup Broccoli -- Peel &
  Dice-stems
½ cup Carrot -- cubed
  (1 medium carrot)
1 cup Celery -- cubed
  (2 med stalks)
1 cup Chopped onion -- (1 medium)
1 tablespoon Dried thyme
1 tablespoon Dried basil
½ cup Dry white wine
8 ounces Chicken breasts without
  Skin
4 tablespoons Barbecue sauce -- (no oil
  Type)
1 cup Chicken stock -- fat
  Skimmed
12 ounces Evaporated skim milk
2 cups Broccoli flowerets
1 tablespoon Cornstarch dissolved in 2 tb
  Cold water
1 tablespoon Liquid smoke
1 tablespoon Worcestershire sauce
1 teaspoon Tabasco sauce
¼ cup Fresh cilantro -- chopped

Pick over and rinse the beans. Put them into a large bowl and cover completely with cold water. Let the beans soak overnight (or for at least 8 hours).

Drain the beans and transfer them to a medium saucepan. Add the 2 cups water and the bay leaf. Bring to a boil over medium heat and cook for 15 minutes. Reduce the heat to lowand simmer, uncovered, for about 20 minutes, until the beans are tender. Drain the beans and discard the bay leaf.

Preheat the oven to 400 degrees.

Place a heavy stockpot over medium heat for about 1 minute, then spray it twice with the vegetable oil. Add the broccoli stems, carrot, celery, and onion. Cover, reduce the heat to low, and cook for 5 minutes, stirring once or twice. Stir in the thyme, basil, and wine. Simmer, uncovered, for about 15 minutes, until the wine has been reduced by half.

In the meantime, coat the chicken thoroughly with the barbecue sauce and bake for 10 minutes on the top shelf of the oven. Remove the chicken from the oven and allow it to cool just long enough to handle. Cut the chicken into small cubes.

Add the chicken, chicken stock, and beans to the stockpot. Cook over low heat for about 3 minutes, until thoroughly heated. Stir in the evaporated milk and the broccoli florets. Cook for 5 minutes, stirring if needed to keep the soup from coming to a boil. Add the dissolved cornstarch and cook for 2 minutes more, stirring constantly. Stir in the liquid smoke, Worcestershire sauce, and Tabasco sauce.

Garnish with chopped cilantro.

Fat per serving= 3⅗ grams Calories per serving= 368 IN THE KITCHEN WITH ROSIE by Rosie Daley Recipe By :

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