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Chicken Tortilla Soup


Nutrition Facts

Serving Size1/6 of recipe
Total Fat10 g
Saturated Fat3 g
Sodium1,342 mg
Total Carbohydrate32 g
Dietary Fiber9 g
Protein29 g

Servings and Times    TOP


Ingredients and Preparation    TOP

Low-fat, reduced-sodium chicken broth1 32-ounce box
98% fat-free cream of mushroom soup1 10.75-ounce can
Jalapeno, diced (optional)½-1
Black beans, drained *16-ounce can
Cooking spray
Garlic clove, minced1
Small white onion, chopped1
Yellow bell pepper, chopped1
Chicken breast halves, cut into 1-inch cubes2
Cumin1 tablespoon
Chili powder½ tablespoon
Low-fat sour cream2 tablespoons
Reduced-fat grated cheddar cheese2 tablespoons
Salsa2 tablespoons
6-inch flour tortillas, cut into ½-inch strips6

*To reduce sodium content, rinse beans in a strainer under cool running water.  

  1. Directions
  2. Add 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).
  3. 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).
  4. Cook in crockpot for 3-4 hours on high (or simmer in a pot over low heat for 1-2 hours).
  5. Bake tortilla strips on a nonstick cookie sheet at 350°F for 10 minutes, or until crisp.
  6. 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.

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.

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