Chicken Soup with Chiles
Flavorful and filling, this soup is packed with protein making it a full meal. Add extra chiles or a dash of red pepper flakes if you like a spicier soup.
- 6 Servings
- $9.00 or more
Chicken Soup with Chiles
Flavorful and filling, this soup is packed with protein making it a full meal. Add extra chiles or a dash of red pepper flakes if you like a spicier soup.
- 6 Servings
- $9.00 or more
Ingredients
- 3 pounds chicken pieces, skin removed
- 2 cups tomatoes, chopped
- 1 garlic clove, minced
- 1/2 cup onion, chopped
- 1/4 cup mild chiles, canned and diced
- 2 cups pinto or garbanzo beans, canned or cooked and drained
- salt and pepper
Steps
1
Wash hands with soap and water.
2
Place chicken pieces in a large saucepan and add enough water to cover.
3
Cook over medium high heat until tender and chicken is cooked, about 25 minutes.
4
Remove chicken pieces from the broth.
5
Add tomatoes, garlic, onion, and chiles.
6
Remove chicken meat from the bones and return meat to broth.
7
Add beans and salt and pepper to taste. Simmer for about 15 minutes.
Ingredients
Serving Size: 1 cup prepared soup, 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 374 |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 17 mg |
| Omega 3 - DHA | 33 mg |
| Cholesterol | 141 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 6 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 57 g |
| Minerals | |
| Calcium | 65 mg |
| Potassium | 848 mg |
| Sodium | 278 mg |
| Copper | 261 mcg |
| Iron | 3 mg |
| Magnesium | 85 mg |
| Phosphorus | 481 mg |
| Selenium | 49 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 36 mcg RAE |
| Vitamin B6 | 1.2 mg |
| Vitamin B12 | 0.6 mcg |
| Vitamin C | 13 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 122 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 23 mg |
| Choline | 167 mg |
Source:
- Pumpkin Post and Banana Beat Newsletters
- University of Massachusetts Extension
- Nutrition Education Program