Chicken Tortilla Soup
- Number of Servings: 8
Ingredients
1 1/2 lb chicken (plus 1/2 tsp. cumin & chili powder)cooking spray4 garlic cloves6 cups low sodium chicken broth (70-80mg per serving)2 cups water 2 tbsp chili powder2 tbsp ground cumin 2 14.5oz (411g) cans of diced tomatoes & green chilies undrained 4 extra-thin corn tortillas (2=80 calories), chopped 1- 15oz (425g) can drained & rinsed less sodium black beans (approx 180mg sodium per serving)Optional: (not included in nutritional info)1 cup low fat tortilla chips1/2 cup (2 oz.) shredded lowfat cheese1/2 cup fresh cilantro, chopped1/2 cup diced peeled avocado8 tbsp of lowfat sour cream or nonfat greek yogurt8 lime wedges
Tenderize chicken. Cut into 8 parts & rub with mixture of (1/2 tsp cum & 1/2 tsp chili powder) Heat a grill pan over medium-high heat & spray with cooking spray. Grill in pan approx 4 minutes on each side or until done. Chop into strips or bite size pieces. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add garlic; sauté 1 minute. Add broth and the rest of ingredients (through black beans); bring to a boil. Reduce heat; simmer 15 minutes. Ladle soup into each of 8 bowls
Serving Size: makes approx 8 1 1/2 cup servings
Serving Size: makes approx 8 1 1/2 cup servings
Nutritional Info Amount Per Serving
- Calories: 209.8
- Total Fat: 2.2 g
- Cholesterol: 49.3 mg
- Sodium: 497.3 mg
- Total Carbs: 20.3 g
- Dietary Fiber: 4.3 g
- Protein: 26.4 g
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