Southwest Chicken and Black Bean Soup

This recipe came together in about 15 minutes this morning and it was great! I used leftover homemade black beans, so if you choose to use the canned variety be sure to rinse them to eliminate the excess sodium. This is fantastic with corn bread.

1 onion, chopped fine
1 Tbsp. olive oil
5 cups water
2 cans black beans or 2 cups cooked
1 (14.5 oz.) can diced tomatoes
1 cup cooked brown rice
½ tsp. salt
2 tsp. chicken bouillon granules
2 tsp. cumin
½ tsp. garlic powder (not garlic salt)
2 tsp. chili powder
1 10oz. package frozen corn
½ lb. boneless skinless chicken breast, cut into small pieces

In a large sauce pan, sautee the onion in the olive oil until soft. Then add water, beans, tomatoes, rice, seasonings, corn and chicken. Simmer at least 15 to 20 minutes to allow the chicken to cook and the flavors to blend.
Serves 10.

Lemon Garlic Chicken with Broccoli

Who says a dish has to have a lot of fat to be packed with flavor? The lemon really adds a lot of zing and brings a new twist to everyday ingredients.

1 lb. boneless skinless chicken breast, cubed
1 tbsp. canola oil
1 tsp. dried oregano
¼ tsp. salt
¼ tsp black pepper
¼ cup water
3 tablespoons fresh lemon juice
½ tsp. garlic powder
1 tsp. low-sodium chicken bouillon granules
1 large bunch fresh broccoli, cut into florets

In a medium sauce pan, brown chicken in the canola oil. Add all other ingredients except broccoli and allow to simmer over low heat for 15-20 minutes. Add broccoli and continue to cook until broccoli is just tender. Fantastic over whole grain pasta or brown rice.

Serves: 6 Per serving: calories 118; total fat 3g; saturated fat <1g;>