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Chicken Tortilla Soup
Nutrition Facts
| Serving Size | 1/6 of recipe |
| Calories | 332 |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Sodium | 1,342 mg |
| Total Carbohydrate | 32 g |
| Dietary Fiber | 9 g |
| Protein | 29 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Low-fat, reduced-sodium chicken broth | 1 32-ounce box |
| 98% fat-free cream of mushroom soup | 1 10.75-ounce can |
| Jalapeno, diced (optional) | ½-1 |
| Black beans, drained* | 16-ounce can |
| Cooking spray | |
| Garlic clove, minced | 1 |
| Small white onion, chopped | 1 |
| Yellow bell pepper, chopped | 1 |
| Chicken breast halves, cut into 1-inch cubes | 2 |
| Cumin | 1 tablespoon |
| Chili powder | ½ tablespoon |
| Low-fat sour cream | 2 tablespoons |
| Reduced-fat grated cheddar cheese | 2 tablespoons |
| Salsa | 2 tablespoons |
| Lime | 1 |
| 6-inch flour tortillas, cut into ½-inch strips | 6 |
*To reduce sodium content, rinse beans in a strainer under cool running water.
- Directions
- Add chicken broth, tomatoes, 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.
Exchanges
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.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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