If any of you are a bit hesitant because of the peanut butter in this soup, don’t be! It’s amazingly delicious!!! The peanut butter is not overwhelming, but gives this soup a depth and amazing richness. This soup is so hearty, satisfying and chock full of good-for-you ingredients. It includes chicken and a variety of chopped veggies, lots of fresh spinach, whole wheat couscous with a nice spice to it. Each main course serving, 228 calories, 11 grams of fat and 6 Weight Watchers SmartPoints. I hope you’ll give it a try…And if you do, I’d love to hear what you think!
Prep Time: 20 minutes
Cook Time: 20 minutes
1¼ cups yellow onions, diced
1 cup carrots, diced
1 cup celery, diced
½ cup red bell peppers, diced
Cooking spray, I like olive oil cooking spray
1 tablespoon garlic, minced
1½ teaspoons chili powder
½ teaspoon red pepper flakes
6 cups reduced sodium chicken broth, I used Swanson’s
2 cups cooked chicken breasts, diced or shredded, see shopping tips
1 (14½ ounce) can diced tomatoes
⅔ cup chunky or creamy peanut butter, see shopping tips
⅓ cup dry instant whole wheat couscous, see shopping tips
4 cups fresh spinach leaves
½ cup scallions, chopped (optional, for topping)
1. In a microwave safe plate or bowl, add onions, carrots, celery and red bell pepper.
Cook in microwave for about 4 minutes until vegetables are softened.
2. Coat a large nonstick pan or soup pot with cooking spray. Add cooked vegetables, garlic, chili powder and red pepper flakes. Sauté for about 1 minute. Stir often.
3. Stir in broth, chicken and tomatoes. Bring to a boil, reduce heat to low and simmer 10 minutes.
3. Stir in peanut butter with a fork. Make sure the peanut butter gets well blended. Add couscous, spinach and mix well. Cover, remove from heat. Allow to sit 5 minutes.
3. To serve: Ladle 1¼ cups into each bowl. Garnish each serving with 1 tablespoon chopped scallions, if desired.
4. This soup will keep in the refrigerated for several days. Leftovers are wonderful for lunch. This soup freezes great, too!
Makes 8 main course soup servings (each serving 1¼ cups)
Most of the fat in this soup comes from the peanut butter. Peanut butter is an excellent source of protein and healthy fats. Peanut butter contains the same ratio of saturated to unsaturated fats as olive oil, says Harvard Medical School. The poly and monounsaturated fats in the spread can help to lower your risk of developing heart disease and type 2 diabetes. For the healthiest choice, look for brands that have no oil or sugar added.
Whole wheat couscous (tiny pasta) is loaded with fiber. In fact, 1 cup cooked of whole wheat couscous has 7 grams of fiber. Whole wheat couscous derives from the whole grains of durum flour.
Trader Joe’s sells delicious natural, unsalted, crunchy peanut butter. Laura Scudder’s also makes a natural, crunchy peanut butter.
Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty. If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.
This main course soup is very hearty. To complete the meal, I love serving it with my Skinnylightful Asian Chicken Broccoli Slaw Salad except I leave out the chicken. It doesn’t need it with this soup. This salad normally makes 4 main course salads. Cut each serving into 2 and this entire recipe will make 8 side salads. A simple mixed vegetable salad or mixed greens salad will also work with this soup.
Weight Watchers SmartPoints 6
Weight Watchers POINTS PLUS 6
Weight Watchers (old points) 5
|SKINNY FACTS: for 1 serving (1¼ cups)
228 calories,11g fat, 2g sat. fat, 18mg chol, 19g protein, 19g carbs, 5g fiber, 552mg sodium, 4g sugar
|FAT FACTS: for 1 serving
278 calories, 16g fat, 18g protein 16g carbs,, 4g fiber, 560mg sodium, 4g sugar