Healthy Chicken Tortilla Soup

  Soups

“I tasted tortilla soup at a restaurant and decided I could come up with an easy recipe to duplicate the taste at home,”

Healthy Chicken Tortilla Soup

Average Rating: 4.466666

TOTAL TIME: Prep: 25 min. Cook: 15 min.
YIELD: 8 servings (3 quarts).

Ingredients

  • 1-1/4 pounds boneless skinless chicken breasts
  • 1 cup chopped onion
  • 1 teaspoon minced garlic
  • 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 1 can (28 ounces) crushed tomatoes
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (8 ounces) tomato sauce
  • 1 can (6 ounces) tomato paste
  • 1 can (4 ounces) chopped green chilies
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 corn tortillas (6 inches), cut into 1/2-inch strips

Instructions

  • 1. Broil chicken 3-4 in. from the heat for 5-6 minutes on each side or until a thermometer reads 170°.
  • 2. In a Dutch oven coated with cooking spray, cook onion until tender. Add garlic; cook 1 minute longer. Stir in the broth, tomatoes, beans, tomato sauce, tomato paste, chilies and seasonings. Shred chicken with two forks; add to soup. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes.
  • 3. Meanwhile, place tortilla strips on an ungreased baking sheet. Bake at 350° for 12-15 minutes or until crisp. Serve with soup.

Nutrition Facts

1-1/2 cups: 227 calories, 2g fat (1g saturated fat), 39mg cholesterol, 818mg sodium, 30g carbohydrate (6g sugars, 8g fiber), 23g protein.
Diabetic Exchanges:
2 starch, 2 lean meat.

Tags