Healthy Soul Food Recipes – Chicken Broth with Mustard Greens and Tomatoes

Healthy Soul Food Recipes 

From  the American Heart Association/American Stroke Association’s new cookbook:

 

Chicken Broth with Mustard Greens and Tomatoes

Serves 4; 1 cup per serving

  • 4 cups fat-free, low-sodium chicken broth
  • 1 small carrot, thinly sliced
  • 4 large mustard green leaves, coarsely chopped (about 4 cups)
  • 2 medium Italian plum (Roma) tomatoes, diced
  • 2 ounces diced lower-sodium, low-fat ham, all visible fat discarded (about 1/4 cup)
  • 2 medium green onions, thinly sliced
  • 1 tablespoon imitation bacon bits
  • 1/4 teaspoon crushed red pepper flakes

 

In a large saucepan, bring the broth and carrot to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 5 minutes, or until the carrot is almost tender.

Stir in the remaining ingredients. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, covered, for 10 minutes, or until the greens are tender.

 

Nutrients Per Serving

Calories                                   61

Total Fat                                  1.0 g

Saturated Fat                    0.0 g
Trans Fat                           0.0 g
Polyunsaturated Fat          0.0 g
Monounsaturated Fat        0.5 g

Cholesterol                              6 mg

Sodium                                    225 mg

Carbohydrates                        7 g

Fiber                                  3 g
Sugars                               3 g

Protein                                     7 g

 

Dietary Exchanges

1 vegetable
1/2 lean meat

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2012 by the American Heart Association. Published by Publications International, Ltd.  Available from booksellers everywhere.

 

1 comment on this postSubmit yours
  1. Yummy chicken broth with lots of nutrients in it..I will try it in home .

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