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Old 06-22-2004, 05:06 PM   #1  
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Join Date: Apr 2004
Location: Upstate NY
Posts: 7,139

Height: 5'11"

Talking Spicy Black-and-Red Bean Soup

Spicy Black-and-Red Bean Soup
From Cooking Light

To use a slow cooker, combine everything in the pot, and cook on HIGH for the first hour; then turn the temperature down to LOW, and cook 7 more hours. Omit the corn...might want to double the beans or add more celery to make up for it.

Cooking spray
1 1/2 cups chopped onion
1 1/4 cups sliced carrot
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
2 teaspoons sugar
1 (16-ounce) package frozen shoepeg white corn
1 (15-ounce) can red beans or kidney beans, drained
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (4.5-ounce) can chopped green chiles

Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add onion, carrot, and garlic; sauté 5 minutes. Stir in broth and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 2 hours.

Yield: 10 servings (serving size: 1 cup)

CALORIES 152 (5% from fat); FAT 0.8g (satfat 0.1g, monofat 0.1g, polyfat 0.3g); PROTEIN 7.8g; CARBOHYDRATE 30.8g; FIBER 4.2g; CHOLESTEROL 0.0mg; IRON 1.9mg; SODIUM 374mg; CALCIUM 52mg;
Cooking Light, NOVEMBER 1998
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