Source: CanolaInfo Test Kitchen | Catégorie: Diabétique, Plats principaux, Santé du cœur, Soupes et ragoûts

Chicken Soup Mexicana

All of your favorite Mexican flavors mix together in this soup while the canola oil and avocado supply healthy fats. ¡Muy delicioso!

Chicken Soup Mexicana

INGRÉDIENTS

  • 1 Tbsp canola oil   15 mL
  • 2 cloves garlic, minced
  • 1 medium onion, sliced
  • 4 celery stalks, sliced
  • 1/8 tsp ground black pepper 0.5 mL
  • 2 tsp cumin  10 mL
  • 1 tsp red pepper flakes  5 mL
  • 8 cups low-sodium chicken stock 2 L
  • 2/3 cup lentils 150 mL
  • 1 can (19 oz) tomatoes, chopped 540 mL
  • 3 medium carrots, thinly sliced
  • 2 lbs cooked chicken, cubed 1 kg
  • 1 small zucchini, thinly sliced
  • 1 cup frozen peas 250 mL
  • 1 small avocado, peeled and sliced

PRÉPARATION

  • 1. In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
  • 2. Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender. Add chicken, zucchini and peas. Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

RENDEMENT

10 servings.

PORTION

2 cups (500 mL).

VALEUR NUTRITIVE

Per Serving

Calories270
Lipides6 g
Gras saturés1 g
Cholestérol75 mg
Glucides17 g
Fibres6 g
Sucres5 g
Protéines35 g
Sodium170 mg
Potassium571 mg