Healthy Eating: Creamy Black Bean and Chicken Soup
21 Day Fix
WHAT YOU NEED:
- 1/2 red container of plain nonfat Greek yogurt (6 Tablespoons)
- 1/2 red container baked chicken breast, cut into chunks (approximately 3 ounces)
- 1 blue container of shredded cheddar cheese (1/4 cup)
- 1/2 yellow container of black beans (1/4 cup)
- 1/2 yellow container of frozen corn, thawed (1/4 cup)
- Mixture of spices, to taste:
crushed red pepper
WHAT YOU DO:
In a pan, combine black beans, corn, broth, and the spices. Simmer for 10 minutes or so. Add in the chicken and stir.
Before serving add yogurt and cheese, then stir to melt.
21 Day Fix = 1 red, 1 blue, 1 yellow
* you could also add 1 green container of chopped tomatoes in with the beans and corn for added veggies, for a total count of 1 red, 1 blue, 1 yellow, and 1 green
Weight Watchers = 6 “old” points *or* 8 WW+ points
Estimated Nutrition Information
- 300 calories
- 9 grams fat
- 22 grams carbohydrate
- 4 grams fiber
- 40 grams protein
I am trying out a different approach to eating healthy: using 21 Day Fix portions. It’s similar to Weight Watchers in that you are allotted a certain amount of food each day, but instead of a certain number of “points,” with the 21 Day Fix you get a certain number of containers, which are color coded to the food. For example, proteins are measured in red containers, veggies are measured in green, fruits in purple, and so on. Here’s a recipe for homemade soup that I made: Creamy Black Bean and Chicken Soup. You don’t have to use the actual containers; I included the regular measurements too. Either way you end up with a healthy, filling soup. The plain yogurt makes the soup creamy without using actual cream. Yay!
Since this is just 1 serving you can always multiply it accordingly. I bet a big batch of this would be delicious in the slow cooker.
For this soup, I used chicken that was already baked. At the beginning of the week, I had a prep day to cook and divide up individual portions. I cooked a few pounds of chicken breasts (marinated in lemon juice with garlic, then baked at 400F for 25-30 minutes) and separated them into individual portions, made whole grain pasta then separated into servings, and froze for later, and I browned some lean ground turkey, mixed with homemade taco seasoning, and froze individual portions. Just some ideas if you’re a make-ahead junkie like me. 🙂