Chicken Tortilla Soup
From EatingWell: 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 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.
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.
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).
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 4 1/2 lean meat
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- Main Ingredient
- Ease of Preparation
- Total Time
- 45 minutes or less