[blindweightwatcher] SPICY SWEET POTATO AND BLACK BEAN SOUP
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Tue, 27 Jan 2009 21:07:54 -0600
SPICY SWEET POTATO AND BLACK BEAN SOUP
1 teaspoon canola oil
1 sweet yellow onion, chopped
2 cloves garlic, minced
1 red pepper, chopped
1 carrot, chopped
1 medium sweet potato, peeled and chopped
1 cup frozen corn
1 (14 1/2-ounce) can no-salt-added whole tomatoes
1 (14 1/2-ounce) can fat-free, reduced sodium chicken broth
2 cups water
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon cayenne
1 (15-ounce) can black beans, rinsed and drained
Makes 6 servings.
Heat oil in Dutch oven over medium-high heat. Add onion, garlic, red
pepper and carrot and cook, stirring frequently, until vegetables are
tender. Stir in sweet potato and corn.
Drain tomatoes, reserving juice. Chop tomatoes. Add tomatoes and
reserved juice to soup.
Stir in broth, water, pepper, salt and cayenne. Heat to a boil,
reduce heat and simmer about 20 minutes or until sweet potatoes are
tender. Stir in beans and cook 5 minutes.
Per serving: 160 calories (10 percent from fat), 2 grams total fat
(trace saturated fat), no cholesterol, 28 grams carbohydrates, 9
grams protein, 334 milligrams sodium, 7 grams dietary fiber.
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