In Mexico, leaves from the avocado tree are used for seasoning in this favorite Oaxacan soup. We’ve substituted a bay leaf, which is somewhat stronger in flavor.
6 entrée servings (about 1½ cups each)
2 medium onions, chopped
4 cloves garlic, minced
2 medium tomatoes, cut into wedges
3 cans (14½ ounces each) reduced-sodium fat-free chicken broth, divided
½ cup water
3 cups cooked dried black beans or 2 cans (15 ounces each) black beans, rinsed, drained
1 teaspoon each: dried oregano and thyme leaves, ground cumin
1 bay leaf
8 ounces peeled, deveined shrimp
Salt and pepper, to taste
Finely chopped cilantro, as garnish
1. Sauté onions and garlic in lightly greased medium saucepan until tender, about 5 minutes. Process onion mixture, tomatoes, and 1 can chicken broth in food processor or blender until smooth; return to saucepan. Add remaining 2 cans broth, water, beans, and herbs; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes, adding shrimp during last 5 minutes. Discard bay leaf. Season to taste with salt and pepper; sprinkle with cilantro.
Per Serving:
Calories: 190
% of calories from fat: 5
Fat (gm): 1.1
Saturated fat (gm): 0.3
Cholesterol (mg): 58.3
Sodium (mg): 136
Protein (gm): 19.1
Carbohydrate (gm): 27
Exchanges:
Milk: 0.0
Vegetable: 1.0
Fruit: 0.0
Bread: 1.5
Meat: 1.5
Fat: 0.0