Chipotle Black Bean Soup wth Corn and Tomatoes

Makes 4 servings

1 tablespoon canola oil

1 medium onion, finely chopped

2 (15-ounce) cans reduced-sodium black beans, rinsed 2 cups water

2 to 3 teaspoons minced canned chipotle chiles in adobo sauce

1/2 cup frozen corn

1/2 teaspoon grated lime zest, plus lime wedges for serving

Coarse salt and black pepper to taste

1/2 cup cherry or grape tomatoes, quartered 2 tablespoons plain low-fat Greek yogurt 2 tablespoons chopped cilantro

Heat oil in a large saucepan on medium until it shimmers. Add onion and cook 3 to 5 minutes or until softened. Stir in beans, water and chiles; cook 5 to 7 minutes, stirring occasionally, until beans begin to break down. Using potato masher, coarsely mash beans in saucepan until they are mostly broken down and soup is thickened. Stir in corn and return to a brief simmer. Off heat, stir in lime zest and season with coarse salt and black pepper to taste. Evenly divide tomatoes, yogurt and cilantro to top each serving. Serve with lime wedges. (Adapted from “The Everyday Athlete Cookbook,” Alicia Romono, America’s Test Kitchen.)

Per serving: 257 calories, 13 grams protein, 5 grams fat (16% calories from fat), 0.4 gram saturated fat, 46 grams carbohydrate, no cholesterol, 339 milligrams sodium, 16 grams fiber.

ITALIAN-STYLE CHICKEN THIGHS. Serve them over BROWN RICE. Add an ARUGULA SALAD and ITALIAN BREAD. For dessert, PLUMS are good.

FRIDAY (Kids) — The kids will love RICE HIDING UNDER CREAMY CHICKEN. In a 2-quart saucepan, blend 1/2 cup 1% milk and 1 (10 3/4ounce) can less-sodium less-fat condensed cream of chicken soup; heat on medium, stirring frequently. Stir in 1 (12-ounce) can drained chicken breast in water (or 1 1/2 cups cooked chicken breast), a 4.5- to 6-ounce can or jar drained sliced mushrooms, 1/2 cup cooked sliced carrots and 1 (14.5ounce) can drained diced tomatoes; heat through.

Serve over rice and add CELERY STICKS. For dessert, the kids will love CINNAMONY SWEET NOODLE PUDDING.