Low Calorie Spicy Creole Chicken Soup!
2 tablespoons butter or margarine-Light-100 cal
1 cup of coarsely chopped onion- 58 cal
1 cup of coarsely chopped celery- 19 cal
1 med green bell pepper- 30 cal
2 tsp of minced garlic(3 cloves)- 8cal
3lbs of thawed out boneless, skinless chicken breast-1320 cal
1/4 cup all purpose flour -200 cal
28 oz can of Diced tomatoes (undrained)- 150 cal
1 carton of reduced sodium chicken broth-68 cal
1 cup uncooked brown rice-640 cal
2 cups water
7oz of turkey smoked sausage-350 cal
TOTAL= 2943 CAL / 8 SERVINGS (1 1/2 CUP per serving) = 368 CALORIES A SERVING!!
In 5- to 6-quart Dutch oven, melt butter over medium-high heat. Add onions, celery, bell pepper, garlic and chicken; cook 7 to 9 minutes, stirring frequently, until onion is softened.
Stir in flour. Cook 5 to 6 minutes, stirring constantly, until flour is light brown
Stir in remaining ingredients. Heat to boiling. Reduce heat to medium-low. Cover; cook 15 to 20 minutes, stirring occasionally, until rice is tender and chicken is no longer pink in center. Remove bay leaves.