Chicken Tortilla Soup

From EatingWell: The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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.

READER'S COMMENT:

"I make my life easy by having cooked chicken in the freezer and just adding it to this recipe. It is so delicious on a cool or cold day. My family loves this soup. "

4 servings, about 1 1/3 cups each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

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

Preparation

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.

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.

Nutrition

Per serving: 357 calories; 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.

Nutrition Bonus: Selenium (30% daily value), Calcium (20% dv), Vitamin C (15% dv), Zinc (15% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 4 1/2 lean meat