The EatingWell Healthy in a Hurry Cookbook (2006)
Making soups may have once been an all-day affair, but here's a great example of how a few choice convenience products can renovate an old favorite for our modern, hectic lives. Some frozen vegetables, a few canned tomatoes and canned broth--and voila! a Tex-Mex favorite in minutes.
4 servings, about 1 1/3 cups each
Active Time: 35 minutes |
Total Time: 35 minutes
4 soft corn tortillas, cut into 1-by-2-inch strips
1 tablespoon extra-virgin olive oil
1 pound boneless, skinless chicken breast, trimmed of fat and diced
3 cups frozen bell pepper and onion mix, (about 10 ounces)
1 tablespoon ground cumin
2 14-ounce can reduced-sodium chicken broth
1 15-ounce can diced tomatoes, preferably with green chiles
1/4 teaspoon freshly ground pepper
2 tablespoons lime juice
1/2 cup chopped fresh cilantro
3/4 cup shredded reduced-fat Cheddar or Monterey Jack cheese
Preheat oven to 350°F. Spread tortillas in a single layer on a baking sheet. Bake until lightly browned and crisp, 10 to 12 minutes.
Meanwhile, heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes. Transfer to a plate using a slotted spoon. Add pepper-onion mix and cumin to the pot. Cook, stirring occasionally, until the onions are lightly browned, about 4 minutes. Add broth, tomatoes, pepper and lime juice; bring to a simmer and cook, stirring often, until the vegetables are tender, about 3 minutes more. Return the chicken and any accumulated juice to the pot and cook, stirring, until heated through, about 1 minute. Remove from the heat; stir in cilantro. Serve topped with the toasted tortilla strips and cheese.
Per serving :
12 g Fat;
4 g Sat;
4 g Mono;
86 mg Cholesterol;
24 g Carbohydrates;
37 g Protein;
4 g Fiber;
775 mg Sodium;
231 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 4 1/2 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate, without the tortilla strips, for up to 2 days. Top with toasted tortilla strips just before serving.