Welcome to One Little Corner of the World. I share with you new recipes, some family recipes, and the antics of my kids. Enjoy reading!

Thursday, February 3, 2011

Black Bean Tortilla Soup


I have been trying to cut down on my carb intake – that has meant less pasta for the family.  I found that my blood sugar was climbing too high.  Since I didn’t want to take medicine, if I could help it, I chose instead to really watch my diet.  It has been working and my blood sugar is now back to normal levels.

In my search for tasty flavorful lower carb recipes, soup has once again reappeared on my radar.  Tonight’s soup and salad had a Mexican flair.  I found a Black Bean Tortilla Soup recipe on the Good Housekeeping site.

Dinner was a great success!  The soup was wonderful.  The lemon and cilantro added at the end added a fresh flavor that gave the soup a boost.  The chicken was tender, and the poblano peppers didn’t add too much heat. 

I plan on adding more healthy recipes to this blog as I travel down my lower carb road.  Come back to see what I have found!

Black Bean Tortilla Soup – courtesy Good Housekeeping web site.

1 tablespoon(s) vegetable oil
1 1/2 pound(s) boneless, skinless chicken thighs, cut into 1/2-inch-wide strips
Salt
1 large (12 ounces) onion, chopped
2 medium (3 ounces each) poblano chiles, seeded and chopped
2 clove(s) garlic, crushed with press
1 1/2 teaspoon(s) ground cumin
1 teaspoon(s) ground coriander
1 carton(s) (32 ounces) reduced-sodium chicken broth
2 cup(s) water
1 cup(s) frozen corn kernels
1 can(s) (15 to 19 ounces) black beans, rinsed and drained
1/4 cup(s) fresh lemon juice
1/4 cup(s) loosely packed fresh cilantro leaves, chopped
2 cup(s) coarsely broken tortilla chips

Directions
1. In 6-quart saucepot, heat oil on medium-high until hot. Sprinkle chicken with 1/2 teaspoon salt. Add chicken to saucepot in 2 batches, and cook 5 minutes per batch or until lightly browned, stirring occasionally. With slotted spoon, remove chicken to medium bowl once it is browned.

2. After all chicken is browned, add onion, poblanos, and garlic to saucepot; cook on medium 10 minutes or until vegetables are lightly browned and tender, stirring occasionally. Stir in cumin and coriander; cook 1 minute. Add broth and water; cover and heat to boiling.

3. Return chicken, and any juices in bowl, to saucepot; stir in frozen corn and black beans. Heat to boiling on medium-high; reduce heat to medium-low and simmer, uncovered, 10 minutes to blend flavors. Stir in limejuice and cilantro.
Ladle soup into bowls. Serve with tortilla chips for sprinkling on top of soup.

Makes about 11 cups

5 comments:

Jane @ Sweet Basil Kitchen said...

I will continue to follow your blog as my husband is on a lo-carb kick. He tries to go no-carb, but I sneak healthy carbs in!

Katie's blog said...

Thanks! I find myself enjoying my new food path, so to speak. There is so much out there that is healthy and delicious.

Little Inbox said...

Great attempt and good to hear that ur blood sugar is back to normal level. Keep it up!

Cristina said...

Dear Katie,
I have just found your blog and I love it. Congratulations!!!

I think fiber -whole grains, etc.- could help you to get the normal level of sugar. Well, ask your Doctor, better.

I'm from Madrid, Spain, and cook is slightly different here. I love the variety of dishes you have!

Good luck,

Cristina

Katie's blog said...

Thanks for your comments! I am having fun finding new ways to eat food - not just pasta. It has actually been an interesting and fun journey so far.