Black Bean & Hominy Chili and Chicken Noodle Soup

Black Bean & Hominy Chili

 
Yield: 10 servings 
Serving size: 1 cup

Ingredients 
1 Tbsp olive oil 
1 large onion, chopped 
3 celery stalks, chopped 
1 red bell pepper, chopped 
2 garlic cloves, minced 
2 Tbsp chili powder 
1/8 tsp ground cumin 
1/2 tsp cayenne pepper 
1 tsp dried oregano 
1 can (15 oz) black beans, rinsed and drained 
1 can (16 oz) crushed tomatoes 
2 cups low-sodium vegetable broth 
1 cup water 
1 can (14.5 oz) hominy, rinsed and drained 
1 Tbsp cornmeal, optional 
1/8 tsp salt 
Black pepper to taste 
1/4 cup nonfat plain Greek yogurt 
2 Tbsp chopped fresh cilantro leaves 
1 scallion, chopped 
Lime wedges, optional

In large saucepan, heat the oil over medium-high heat. Add the onion, celery, bell pepper and garlic – sauté until onion softens, about 10 minutes. Mix in chili powder, cumin, cayenne and oregano – stir for 2 minutes. Add the beans, tomatoes, broth, water and hominy. Bring chili to a boil, stirring occasionally. Reduce heat to medium low and simmer until flavors blend and chili thickens, stirring occasionally, about 15 minutes. Add cornmeal if desired thickness is not achieved and cook 10 minutes more. Season with salt and black pepper to taste.

Serve garnished with Greek yogurt, cilantro, scallion and lime wedges.

Nutrition Facts (per serving): Calories: 88; Fat: 2g: Saturated Fat: 0; Cholesterol: 0; Sodium: 242mg; Carbohydrates: 14g; Fiber: 4g; Protein: 3g

 

Chicken Noodle Soup 
 
Yield: 16 servings

Ingredients 
2 Tbsp olive oil 
4 to 5 lbs skinless chicken pieces 
1 cup chopped celery 
1 cup chopped onions 
5 carrots, cut into ½ inch slices 
1/8 tsp salt 
1/8 tsp black pepper 
1 Tbsp minced garlic 
1 tsp sage 
1 cup frozen corn 
1 can (28 oz) whole peeled tomatoes, optional 
2 qts water 
1 cup cooked yolk-free whole wheat egg noodles

In a 4-quart Dutch oven or stock pot, heat oil over medium-high heat until hot. Place chicken pieces in pot and sear each side for 1 minute. Add celery, onions, carrots, salt, pepper, garlic, sage, corn, tomatoes (if using) and water – bring to a boil. Cover; reduce heat and simmer for 1 hour and 45 minutes, or until meat falls off the bone.

Remove soup from heat and let rest for 15 minutes. Skim off and discard fat from soup. Remove chicken from pot. Cut meat from bones. Return meat to soup. Bring to boil. Reduce heat to low; simmer uncovered, 10 to 15 minutes or until heated through.

Add cooked noodles and stir.

Nutrition Facts (per serving): Calories: 156; Fat: 3g: Saturated Fat: 0; Cholesterol: 61mg; Sodium: 379mg; Carbohydrates: 9g; Fiber: 2g; Protein: 25g