By Mayo Clinic Staff

Dietitian's tip:

To boost flavor, add a variety of beans, such as kidney or black beans, or add more vegetables. Just be sure to increase the amount of chicken broth to accommodate the added ingredients.

Number of servings

Serves 8

Ingredients

  1. 1 can (10 ounces) white chunk chicken
  2. 2 cans (15 ounces each) low-sodium white beans, drained
  3. 1 can (14.5 ounces) low-sodium diced tomatoes
  4. 4 cups low-sodium chicken broth
  5. 1 medium onion, chopped
  6. 1/2 medium green pepper, chopped
  7. 1 medium red pepper, chopped
  8. 2 garlic cloves, minced
  9. 2 teaspoons chili powder
  10. 1 teaspoon ground cumin
  11. 1 teaspoon dried oregano
  12. Cayenne pepper, to taste
  13. 8 tablespoons shredded reduced-fat Monterey Jack cheese
  14. 3 tablespoons chopped fresh cilantro

Directions

In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.

Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.

Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.

Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and garnish with cilantro.

Nutritional analysis per serving

Serving size :About 1 1/2 cups

  • Calories 212
  • Total fat 4 g
  • Saturated fat 1.5 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 27 mg
  • Sodium 241 mg
  • Total carbohydrate 25 g
  • Dietary fiber 6 g
  • Total sugars 4 g
  • Added sugars 0 g
  • Protein 19 g
Dec. 01, 2017