Chicken Orzo Soup

This soup turned out great! It was super fast to make and very comforting!

1 (32oz) container fat free less sodium chicken broth (divided)
1/2 cup uncooked orzo
2 teaspoons olive oil
2/3 cup coarsely chopped carrot
1/2 cup coarsely chopped celery
1/2 cup chopped onion
3/4 pound skinless, boneless chicken breasts, cut into 1/2inch cubes
1 1/4 cups water
3 fresh parsley sprigs
1 fresh thyme sprig
4 cups of fresh baby spinach
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper

Bring 1 3/4 cups of broth to a boil in a medium saucepan.  Add orzo; cook 10 minutes or until done.  Drain.

While orzo is cooking, heat a large saucepan over medium heat.  Add oil to pan, swirl to coat.  Add carrot and next three ingredients; cook three minutes, stirring constantly.  Stir in remaining 2 1/4 cups broth, 1 1/4 cups water, parsley and thyme; bring to boil.  Reduce heat; cover and simmer 10 minutes or until vegetables are tender.  Discard herb sprigs. Add orzo, spinach and next three ingredients; simmer one minute.

Yield: 4 servings (1 1/2 cups per serving)
Calories 224, Fat 4.7g, Protein 22g, Carb 22g, Fiber 3g, Sodium 750mg
Cooking Light Annual Recipes 2010

Black Bean Salsa Chili

Ok... so I know that I probably lost my readers since I have posted in months... but I have two new recipes for you all to try and they were both amazing!!!  This recipe could be vegetarian, if the turkey was substituted with tofu crumbles and the bacon was eliminated.

2 (15oz) cans black beans (I bought low sodium), rinsed, drained, and divided
2/3 cup water
1 tablespoon dark brown sugar
cooking spray
1/2 pound ground turkey
1 cup chopped sweet onion
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
3 sweet hickory smoked bacon slices, chopped
1 1/2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon of dried oregano
1/8 teaspoon of crushed red pepper
1 1/2 cups of salsa (I used medium for an extra kick)
3 tablespoons tomato paste
1 (14 ounce) can fat free, low sodium beef broth
optional
1/2 cup reduced fat sour cream
1/4 cup chopped fresh cilantro
1 teaspoon fresh lime juice

Place 1 1/2 cups beans, 2/3 cups water, and dark brown sugar into a food processor; process until smooth.  Combine bean puree and remaining beans in a bowl.

Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add turkey; cook three minutes or until browned, stirring to crumble. Remove turkey from pan.

Add onion and next three ingredients to pan; cook five minutes or until bacon and onion are lightly browned.  Return turkey to pan.  Add chili powder and next three ingredients to pan; stir well.  Stir in bean mixture, salsa,  tomato paste, and broth; bring to boil.  Reduce heat; simmer 30 minutes, stirring occasionally.

Yields: 6 servings
Calories 199, Fat 6.2g, Protein 14.8g, Carb22g, Fiber 9g, Sodium 740mg
Cooking Light Annual Recipes 2010