Wednesday, February 8, 2012

Soups, I like soups

Southwestern Chicken Barley Soup

1 medium onion, chopped
1 garlic clove, minced
1 tablespoon olive or vegetable oil
3 cups water
1 (15.25 ounce) can whole kernel corn, drained
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can tomato sauce
1 (14.5 ounce) can diced tomatoes, undrained
1 (14.5 ounce) can chicken broth
1/2 cup medium pearl barley
1 (4 ounce) can chopped green chilies, drained
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups cubed cooked chicken

1. In a Dutch oven or soup kettle, sauté onion and garlic in oil until tender. Add the next 10
ingredients. Bring to a boil. Reduce heat; cover and simmer after 45 minutes.
2. Stir in the chicken; cook 15 minutes longer or until chicken is heated through and barley is tender.

Crock Pot Chicken Taco Chili
 Calories: 203.7 • Fat: 1.4 gCarb: 33.3 g • Fiber: 10.0 g Protein: 16.9 g


  • 1 onion, chopped
  • 1 16-oz can black beans
  • 1 16-oz can kidney beans
  • 1 8-oz can tomato sauce
  • 10 oz package frozen corn kernels
  • 2 14.5-oz cans diced tomatoes w/chilies
  • 1 packet taco seasoning
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 24 oz (3-4) boneless skinless chicken breasts
  • chili peppers, chopped (optional)
  • 1/4 cup chopped fresh cilantro

beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker.
chicken on top and cover.
on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points).

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