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Chicken Soup with Greens and Black Beans - Makes 4 servings.

• 2 tsp. canola oil
• 1 small red onion, finely chopped
• 1 small green bell pepper, seeded, cut in 1/2-inch dice
• 1 medium tomato, seeded, cut in 1/2-inch dice
• 6 cups mustard greens, lightly packed, cut in 1/2-inch strips
• 4 cups fat-free, reduced-sodium chicken broth
• 1 cup canned black beans, rinsed and drained
• 3/4 cup (3 oz.) shredded cooked chicken

Heat oil in medium Dutch oven or large saucepan. Sauté onion and pepper over medium-high heat until onion is translucent, about 4 minutes. Add tomatoes and greens. Stir with wooden spoon until greens collapse and are bright green, about 3 minutes.

Pour in chicken broth. Bring to boil, reduce heat and simmer until greens are tender, 15 to 20 minutes. Mix in beans and chicken. Cook until they are heated through, about 5 minutes. Divide soup among four bowls. Sprinkle a tablespoon of the cheese over each and serve.

 

Per serving: 142 calories, 4 g. total fat (less than 1 g. saturated fat), 14 g. carbohydrate, 14 g. protein, 6 g. dietary fiber, 706 mg. sodium.