Quick and Healthy Tortilla Soup
Makes 8 cups (4 servings)
* 1/2 pound skinless, boneless chicken breasts, cut into bite-size pieces
* 3 1/2 cups fat-free chicken broth*
* 1 can (15 ounces) black beans, drained and rinsed
* 1 can (15 ounces) whole kernel corn,* drained
* 1 can (14 ounces) diced tomatoes,* not drained
* 1 can (4 ounces) diced green chiles
* 3 corn tortillas (6-inch), cut in eighths
1. In a medium saucepan, saute chicken for three minutes.
2. Add broth, beans, corn, tomatoes and chiles. Simmer for 10 minutes.
3. Add tortillas and simmer for an additional 10 minutes.
*Sodium is figured for reduced-salt.
Note: One serving is an excellent source of fiber.
Each Serving: 2 cups
Carb Servings* 2
Exchanges*: 2 starch, 1 vegetable, 2 very lean meat
Nutrient Analysis:
calories 248, total fat 3g, saturated fat 0g, cholesterol 32mg, sodium 585mg, total carbohydrate 40g, dietary fiber 7g, sugars 8g, protein 24g
*reflects carbohydrate minus fiberDoes anyone have a healthy chicken tortilla soup recipe?
Here's my version of the easiest and leanest chicken tortilla soup you'll ever have....and it tastes absolutely wonderful.
Serves 4 Prep time: About 25 minutes
Combine in a large pot:
4 Cans Chicken Broth, reduced fat and sodium
1/2 bunch chopped clianto (must be fresh)
2 crushed cloves of garlic
2/3 Cup of Salsa, chuncky is best
Simmer for about 10 minutes
Add:
1 1/2 Cups of chopped cooked chicken
(you may substitute 2 chopped raw boneless/skinless chicken breasts...increase cooking time by 10 minutes)
2 ears of corn on the cob broken in 1/2, or 4 small frozen ears of corn
(Option: add 1/2 package of frozen mixed veggies with corn and chicken, or instead of corn)
Simmer another 10 minutes or 20 minutes when using uncooked chicken.
Put soup and 1 ear of corn in large soup bowls, top with tortilla chips and shredded jack, cheddar, or cojack cheese then pour a little hot broth over the cheese to melt...Enjoy!!!
Chicken soup can not be made unhealthy! Use brown rice and / or black beans, fresh tortillas (they get soggy anyway) skip the cheese and who the heck puts bacon in chicken soup...in short put it together the way you want it and if nobody else likes it, there is more for you! oh and not to much cilantro what the heck is that stuff, just walk past it with the cummin and dish it up! DO NOT FORGET THE HOMINY, I think it's a law...
Yes, take 1/2 T. olive oil in a pot and saute 1/2 chopped white onion and 2 cloves of minced garlic. Take 4 cubed, boneless, skinless, chicken breasts and add to the saute mixture. Sprinkle with salt and black pepper to taste. Add 8 cups of either low sodium chicken broth, or make your own chicken broth with a whole chicken, 10 cups of water, 1 T. salt, 1/2 t. black pepper, and pinch of red pepper, 1 onion, 8 cloves, one jalapeno and a stalk of celery, 1 carrot and some parsley and 2 cloves of garlic bought to a boil then simmered for 45 minutes. Strain the broth and refrigerate to cool and solidify the fat. Remove the fat and use the flavorful broth, or use 8 chicken bouillon cubes with the eight cups of water. To this, after simmering for 20 minutes, add 1/3 cup fresh squeezed lime juice and 1 t. dried Mexican oregano. Serve with small bowls of sliced scallions, diced avocados, diced tomatoes, shredded low-fat Monterrey Jack cheese, minced fresh jalapenos, sliced black olives, chopped cilantro, wedges of limes, and tortilla strips (make your own by toasting them in the oven. Buen provecho! (Enjoy!)
Chicken Tortilla Soup
1 teaspoon olive oil
1 cup chopped onion
2 garlic cloves, minced
2 cups shredded cooked chicken breast (about 10 ounces)
1 cup frozen whole-kernel corn
1/4 cup dry white wine
1 tablespoon chopped seeded jalapeċ¸½o pepper
1 teaspoon ground cumin
1 teaspoon Worcestershire sauce
1/2 teaspoon chili powder
2 (14 1/4-ounce) cans no-salt-added chicken broth
1 (14.5-ounce) can diced peeled tomatoes (such as Del Monte Fresh Cut), undrained
1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium tomato soup (such as Campbell's Healthy Request), undiluted
1 1/4 cups crushed unsalted baked tortilla chips (about 16)
1/2 cup fat-free sour cream
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; saute 2 minutes. Stir in chicken and next 9 ingredients (chicken through tomato soup); bring to a boil. Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with tortilla chips and sour cream.
Yield: 8 servings (serving size: 1 cup soup, 2 tablespoons chips, and 1 tablespoon sour cream)
it actually took me a while to find this one. I'm the only person who likes to cook in my family AND im only 13 so i didnt really have any cookbooks. anyways, hope this helps. it sounds good to me!!
I don't know if this is authentic but it is similar to what I have had in Mexico
put a slice of avacado in a bowl with some tortilla strips (I slice up a tortilla and bake it in the oven to give it a crunch), a sprincle of cheese, some shredded chicken and top with fat free chicken broth (I make my own low fat chicken broth)
Chicken Stock
Put the bones from a roast chicken (some meat left on the bones but most taken off) with peppercorns, dill, bay leaf, two carrots chopped in thirds, the tops off a thing of celery, 1/2an onion, 3 garlic cloves (not heads but cloves) in a large pot. Top with cold water. Bring to a slow boil. Simmer for about 3 hours (many people skim but I don't).
Drain using a cheese cloth. Throw everything out (except the liquid) - sometimes I will go through the stuff and pull out the meat.
Let this liquid sit at room temp until cooled, then refrigerate. All the fat will go to the top and become a solid layer in the fridge - remove the fat.
With this low fat chicken stock you can make lots of things now.
Spicy Chicken Tortilla Soup
From former GMA co-host and author Joan Lunden
This is absolutely one of my favorite recipes -- it brings back great memories of my college years in Mexico City. It is a delicious Spicy Chicken Tortilla Soup that is quick, easy and great for an outdoor lunch or a light summer supper.
In a large saucepan, saute:
1 chopped medium onion (about 1 cup) and
2 minced garlic cloves (about 2 tsps) in
2 tbsps vegetable oil
over low heat for 5 minutes until onion is softened.
over low heat for 5 minutes until onion is softened.
Add one 4 ounce can green chiles -- chopped
a 15-ounce can italian-style stewed tomatoes (chopped and with their own juice)
4 cups chicken broth
1 tsp lemon pepper
2 tsps worcestershire sauce
1 tsp chili powder
1 tsp ground cumin
1/2 tsp hot sauce.
Simmer for 20 minutes.
In a small bowl, combine 4 tbsp flour with 1/2 cup water and whisk into soup. Bring the soup back to a boil and simmer for 5 minutes.
Add 1 pound skinless boneless chicken breasts, cut into small cubes.
Simmer for 5 minutes.
Stir in 1/3 cup non-fat sour cream, salt, and pepper to taste.
I love to make my own tortilla chips for garnish, they are easy to make, low in fat and delicious.
Cut 4 store-bought corn tortillas into 1/4 inch strips. Lay them on a baking sheet with nonstick vegetable oil spray. Bake in a 400 degree oven for 10 minutes or until they are lightly toasted and crispy. Sprinkle lightly with salt if desired. Garnish strips across the top of the finished soup with fresh coriander.
i wish i did it sounds good about now
this is a great recipe for chicken tortilla soup and it is loved by all ages
INGREDIENTS
2 skinless, boneless chicken breasts
1/2 teaspoon olive oil
1/2 teaspoon minced garlic
1/4 teaspoon ground cumin
2 (14.5 ounce) cans chicken broth
1 cup frozen corn kernels
1 cup chopped onion
1/2 teaspoon chili powder
1 tablespoon lemon juice
1 cup chunky salsa
8 ounces corn tortilla chips
1/2 cup shredded Monterey Jack cheese (optional)
DIRECTIONS
In a large pot over medium heat, saute the chicken in the oil for 5 minutes. Add the garlic and cumin and mix well. Then add the broth, corn, onion, chili powder, lemon juice and salsa. Reduce heat to low and simmer for about 20 to 30 minutes.
Break up some tortilla chips into individual bowls and pour soup over chips. Top with the Monterey Jack cheese and a little sour cream.
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