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14 Post subject: South-Of-The-Border Black Bean Soup  PostPosted: May 10, 2006 - 08:26 PM

Sergeant Major

and it is good for you.....

Yield: 8 to 10 servings

2 (15-ounce) cans black beans, rinsed and drained

1 (14.5-ounce) can no-salt added whole tomatoes, chopped

1 (14.5-ounce) can diced tomatoes with green chiles

1 (14.5-ounce) can fat-free lower-sodium chicken broth

2 (4-ounce) cans whole green chiles, drained and coarsely chopped

1 1/2 cups frozen corn

4 green onions, thinly sliced

3 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon minced garlic

Light or fat-free sour cream, for garnish

Reduced-fat shredded Colby-Jack cheese, for garnish

Baked tortilla chips, for garnish

Combine beans, chopped whole tomatoes, tomatoes with chiles, broth, green
chiles, corn, green onions, chili powder, cumin and garlic in a slow cooker.
Cover and cook on low setting 7 to 9 hours.

Ladle into bowls. Dollop each serving with sour cream, sprinkle with shredded
cheese and top with a few crushed chips.

Per serving (based on 8 servings): 157 calories; 2g fat (10 percent
calories from fat); trace saturated fat; no cholesterol; 8g protein; 29g
carbohydrate; 9g fiber; 579mg sodium.


Cook, or be cooked. Have a nice day. Smile
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