CHILLI CHICKEN SOUP

Diabetic Living - - WINTER FAVOURITES -

PREP TIME: 20 MINS

COOK TIME: 5 HOURS (ON LOW) OR 2½ HOURS (ON HIGH) SERVES 8 (AS A LIGHT MEAL)

3 x 400g cans can­nellini beans,

rinsed, drained

500ml (2 cups) salt-re­duced or gluten-free salt-re­duced chicken stock

500ml (2 cups) wa­ter

500g skin­less chicken breast fil­lets,

trimmed of fat

2 brown onions, finely chopped 2 capsicum, chopped

1 jalapeno chilli, finely chopped 4 cloves gar­lic, crushed

2 tsp ground cu­min

1 tsp dried oregano

Pinch cayenne pep­per

1 Tbsp fat-free Greek-style nat­u­ral

yoghurt, per per­son, to serve Co­rian­der leaves, to serve

1 Put the beans, stock, wa­ter, chicken, onion, capsicum, chilli, gar­lic, cu­min, oregano and cayenne pep­per in a slow cooker. Cover and cook on low for 5 hours on low or 21/2 hours on high.

2 Re­move chicken from cooker and shred into pieces. Re­turn chicken to cooker. To serve, top with yoghurt and co­rian­der.

NU­TRI­TION INFO

PER SERVE 1080kJ, pro­tein 29g, to­tal fat 3g (sat. fat 1g), carbs 21g, fi­bre 12g, sodium 442mg

• Carb ex­changes 1½

• GI es­ti­mate low

• Gluten-free op­tion

• Lower carb

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