Ham & Bean Soup
Ingredients:
1 cup sliced green onion
1 cup diced celery
1 large clove garlic, minced
½ teaspoon dried thyme leaves
4 cups low-sodium chicken broth
3 cups water
1 can (15 oz.) cooked cannellini beans (white kidney beans) or navy beans
2 ounces uncooked elbow macaroni
½ pound lean ham, diced
1/8 teaspoon freshly ground black pepper
¼ cup chopped fresh parsley
2-3 drops hot red pepper sauce
In a large saucepan sprayed with nonstick spray, stir-fry green onion, celery, garlic and thyme over medium-high heat for 2 to 3 minutes, until tender. Add broth and water. Bring to a boil. Meanwhile, purée half the beans at a time in a blender or food processor. Add macaroni, ham, pepper, parsley, hot pepper sauce and beans to boiling soup stock. Simmer, covered, for 30 minutes. Serves 8.
Per serving: 165 cal. (16% from fat); 16.2 g protein; 2.94 g fat (0.9 g sat); 18 g carbo.; 562 mg sodium; 9.4 mg chol.; 5.2 g fiber. Exchanges 2 lean meat, 1 bread. Add 1/2 fat exchange to meal plan.
B-man 