Healthy Chicken Tortilla soup
- Number of Servings: 6
Ingredients
2 lbs skinless, boneless chicken breast stripsMesquite seasoning mix by McCormickLime juice1 chopped onion1 red bell pepper, chopped or sliced1 can (15 ounces) black beans, drained and rinsed1.5 cups fresh or frozen corn1 can (14 ounces) organic fire roasted tomatoes (Muir Glen)1 teaspoon chili powder1 teaspoon cilantro1/2 teaspoon cuminSalt and pepper to tasteLow Fat Mexican Cheese blend6-8 corn tortillas (6-inch), cut into strips
Prepare chicken strips: Marinate in mesquite seasoning mix, chili powder, cumin and salt and lime juice. All just kind of sprinkled on top. After 30 minutes of marinating, broil strips until done. Cool and shred or chop into small pieces.(Or this can be microwaved)
Saute onions and red bell pepper stock pot coated with Olive Oil Pam. Cook for 5 minutes and add garlic. Cook for 5 minutes more. Add broth and corn and bring to a boil. Add rest of ingredients except tortillas. Simmer for 10-20 minutes.
Add 3 tortillas cut into strips and simmer for an additional 10-15 minutes.
Serve with homemade prepared tortilla strips and top with low fat Mexican blend cheese.
Tortilla strips:
Preheat the oven to 350°F and line a baking sheet with a nonstick silicone pan liner or a sheet of baker’s parchment. Cut the tortillas into strips 1/4 inch wide, then cut the strips in half crosswise. Arrange the strips in a single layer on the lined baking sheet, and spray them with oil and sprinkle with salt. (If spray oil is not available, rub them lightly with canola oil and spread them in a single layer on the baking sheet.) Bake until lightly browned and crisp, about 15 minutes. This can be done while the tortillas are cooking in the soup.
***Calories do not include cheese or cooked tortilla strips.
Number of Servings: 6
Recipe submitted by SparkPeople user SCRAP2DAY.
Saute onions and red bell pepper stock pot coated with Olive Oil Pam. Cook for 5 minutes and add garlic. Cook for 5 minutes more. Add broth and corn and bring to a boil. Add rest of ingredients except tortillas. Simmer for 10-20 minutes.
Add 3 tortillas cut into strips and simmer for an additional 10-15 minutes.
Serve with homemade prepared tortilla strips and top with low fat Mexican blend cheese.
Tortilla strips:
Preheat the oven to 350°F and line a baking sheet with a nonstick silicone pan liner or a sheet of baker’s parchment. Cut the tortillas into strips 1/4 inch wide, then cut the strips in half crosswise. Arrange the strips in a single layer on the lined baking sheet, and spray them with oil and sprinkle with salt. (If spray oil is not available, rub them lightly with canola oil and spread them in a single layer on the baking sheet.) Bake until lightly browned and crisp, about 15 minutes. This can be done while the tortillas are cooking in the soup.
***Calories do not include cheese or cooked tortilla strips.
Number of Servings: 6
Recipe submitted by SparkPeople user SCRAP2DAY.
Nutritional Info Amount Per Serving
- Calories: 322.1
- Total Fat: 3.4 g
- Cholesterol: 87.6 mg
- Sodium: 949.2 mg
- Total Carbs: 31.9 g
- Dietary Fiber: 7.9 g
- Protein: 43.0 g