This is a quick and easy lunch recipe. It provides tons of protein, good fats, fiber, vitamin C and potassium. Zucchini also contains significant quantities of folate and vitamin A, which are important for general good health. The black beans provide a good dose of iron, calcium, magnesium, manganese, copper and zinc. The fiber from the black beans will help you control your blood sugar, feel full longer, and promote digestive health.
Another benefit of this recipe is that the amount of carbs can be easily manipulated without changing the core recipe. The amount of carbs we eat should be based on our goals, body fat, and activity levels. You may be at a stage where you need a larger quantity of carbs, are carb cycling, or you may not have earned your carbs by crushing a workout. Regardless, this recipe can accommodate all of those scenarios. The soup itself consists of chicken, zucchini, bell peppers, black beans and tomatoes. Once the soup is prepared, it can be served over rice or quinoa (my favorite). To manipulate the carbs, vary the amount of rice or quinoa based on your personal needs.
Chicken, Zucchini, & Black Bean Soup (Serves 5)
Ingredients
Chicken, uncooked, 1 ½ lb
Olive oil, extra virgin, 1 tbsp
Zucchini, chopped, 4 cups
Green Bell Pepper, 1 medium, diced
Black Beans, canned, 1 ½ cups, rinsed and drained
Diced Tomatoes, 1 cup
Garlic Powder, 1 tbsp
Parmesan Cheese, grated, 1/4 cup
Quinoa, 3 cups, cooked
Directions
1. Cook the chicken using your preferred method. My preference is to line a baking dish with aluminum foil and add the chicken to the dish. Lightly sprinkle with Himalayan sea salt and black pepper. Bake for 30 minutes at 350 degrees.
2. Once the chicken is done, let it cool and then cut it into bite sized pieces.
3. Next, heat the oil in a large skillet over medium heat. Add the zucchini and bell pepper. Sauté for 10 minutes or until the zucchini and bell pepper are soft.
4. When the veggies are soft, add the black bean, tomatoes, garlic, chicken, and parmesan. Cook until heated through.
5. Serve warm over quinoa or brown rice.
