Healthy Recipes

Chicken Tortilla Soup
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Servings: 6
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


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


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
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