What’s for Dinner?
Awesome Black Bean Soup
The weather may be getting warmer, but this is a favorite all year long! This soup is full of veggies and filling fiber so it’s more like a meal. Cook up a big pot of it and freeze individual portions in freezer bags. You’ll have a quick, microwavable lunch or dinner whenever you want.
4 – 15 oz cans black beans (drained and rinsed)
32 fl oz carton fat free chicken broth
1 Bay leaf
1 to 1 ½ cup(s) lean smoked ham, chopped
1 ¼ cup each chopped raw carrots, onion, and celery
¼ cup chopped fresh cilantro (optional)
½ -1 tsp cumin (optional)
1 small jalapeno pepper, seeded & chopped (optional)
Combine all ingredients (except cilantro) in large pot over low heat. Simmer about 90 minutes, stirring occasionally. Add cilantro during the last few minutes of cooking.
Remove the bay leaf. Coarsely puree soup using either a potato masher or by placing 1/3 to ½ of the soup mixture into a food processor (and adding back to remainder of soup). Final product will be a thick and chunky soup. For a thinner soup, add a little extra broth.
Tips/Hints: Serve with a dollop of fat free sour cream and chopped green onions on top. Add extra vegetables, or even an extra can of beans. This hearty soup can take it! Puree soup and use as a warm dip with low fat tortilla chips.
Serving size 2 cups
Carbohydrates 68 g
Protein 43 g
Fat 9 g
Cooking Time: 90 minutes
Prep Time: 15-20 minutes
For more delicious meals that can help you lose weight, visit www.sensei.com.
Sensei for Weight LossTM is a holistic program developed by physicians, behavioral psychologists and dietitians promoting healthy nutrition and lifestyle. The experience begins online, where you enter your desired weight, food preferences, and favorite forms of exercise. Your Sensei then automatically creates a program for you whether you hate going to the gym and enjoy fast food or if you like cooking at home and working out. Because the program suits your lifestyle it is easier to stick with. Sensei is like having your own weight loss coach at your fingertips, delivering customized meal plans, weekly shopping lists, goal tracking and motivational support to your mobile phone display or personal Web page – motivating you to make healthier choices. The Sensei program will help you to make small changes that can lead to big results.