Chicken Tortilla SoupEn Español (Spanish Version)
Serving Size1/6 of recipeCalories
10 gSaturated Fat3 gSodium
1,342 mgTotal Carbohydrate
32 gDietary Fiber9 gProtein
29 gServings6IngredientsMeasuresLow-fat, reduced-sodium chicken broth1 32-ounce box98% fat-free cream of mushroom soup1 10.75-ounce canJalapeno, diced (optional)½-1
Black beans, drained
*16-ounce canCooking sprayGarlic clove, minced1Small white onion, chopped1Yellow bell pepper, chopped1Chicken breast halves, cut into 1-inch cubes2Cumin1 tablespoonChili powder½ tablespoonLow-fat sour cream2 tablespoonsReduced-fat grated cheddar cheese2 tablespoonsSalsa2 tablespoonsLime16-inch flour tortillas, cut into ½-inch strips6
DirectionsAdd chicken broth, mushrooom soup, jalapeno, and black beans to a large crockpot (alternatively, you can use a large pot on the stove over medium-low heat).In a nonstick skillet coated with cooking spray, sauté garlic, onion, and pepper for 2-3 minutes over medium-high heat. Add chicken, cumin, and chili powder, and continue cooking 3-4 minutes, until chicken is lightly browned on all sides. Transfer vegetable and chicken mixture to crockpot (or pot).Cook in crockpot for 3-4 hours on high (or simmer in a pot over low heat for 1-2 hours).Bake tortilla strips on a nonstick cookie sheet at 350°F for 10 minutes, or until crisp.Serve soup in bowls over tortilla strips, topping each with ½ tablespoon sour cream, ½ tablespoon cheese, ½ tablespoon salsa, and a slice of lime.
*To reduce sodium content, rinse beans in a strainer under cool running water.
3 very lean meats/substitutes; 1 vegetable; 1 starch; 1.5 fat
Side Suggestions: Quesadilla Dippers
Place a tortilla on skillet coated with cooking spray over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking for 1-2 minutes per side, until cheese melts. Repeat. Cut each tortilla into 4 wedges, and serve with soup. Nutrition Info (for 2 wedges): 81 calories; 9 g carbohydrates; 6 g protein; 2 g fat (1 g sat); 0.5 g fiber; 186 mg sodium. Exchanges: ½ carbohydrate; ½ lean meat substitute.