Spicy Seafood Pico de Gallo Soup
Richard Lee Holbert
Serves 4
10 ounces cod, cut into bite sized pieces
15 ounces Organic Tri-Bean Blend, rinsed and drained
32 ounces low fat chicken broth
1 cup black beans, rinsed and drained
1 cup low fat refried beans
16 ounces Pico de gallo
1/2 tablespoon jalape�o pepper , finely chopped
1/2 tablespoon chili powder
1 lime juiced
Combine all ingredients EXCEPT cod in a dutch oven and bring to a bowl.
Reduce heat and simmer for 30 minutes until vegetables are tender.
Add cod and cook another 5 minutes until fish is cooked.
What�s good for me in this dish?
Cod is low in saturated fat, and a good source of Vitamin D, Niacin,
Vitamin B6, Vitamin B12 and Potassium.
It is also a source of Protein, Phosphorus and Selenium. Cod assists
cardiovascular health due to it�s blood-thinning omega-3 fatty acids.
Beans are an excellent source of antioxidants, folic acid, potassium,
dietary fiber and complex carbohydrates.
Filling and a great source of protein. Folic acid is important for the
formation of red blood cells.
Potassium is important for our nervous system and promotes a healthy
heart rhythm. Fiber is important for digestive health.
Amount Per Serving
Calories: 294 Total Fat: 1.73g Cholesterol: 30mg Sodium: 2357mg
Total Carbs: 43.13g Dietary Fiber: 16.41g Sugars: 10.12g Protein: 26.53g
Weight Watchers Points 5
Source : motherrimmy.com