Top

Texture and Color: Chicken Tortilla Soup

Black Health Matters / Nutrition & Fitness  / Recipes  / Texture and Color: Chicken Tortilla Soup
chicken tortilla soup

Texture and Color: Chicken Tortilla Soup

A garnish of avocado bits, thinly sliced red bell pepper and crisp tortilla strips adds texture and color to this popular soup.

Chicken Tortilla Soup

1 pound boneless, skinless chicken breasts (all visible fat discarded, cut into 1/2-inch cubes)

2 cups frozen whole kernel corn (thawed)

2 cups fat-free, no-salt-added chicken broth

14.5 ounces canned, no-salt-added, diced tomatoes (undrained)

1/4 cup finely chopped onion

1 teaspoon sugar

1 teaspoon ancho powder

2 medium garlic cloves (minced)

1/4 teaspoon salt

2 6- inch corn tortillas (cut into 1/4-inch-wide strips)

1 6- inch corn tortilla (torn into pieces)

2 to 4 tablespoons snipped, fresh cilantro

1/4 cup finely chopped avocado

1/4 medium red bell pepper (cut into matchstick-size strips)

In a 3-4-1/2-quart round or oval slow cooker, stir together the chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho powder, garlic and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours. Preheat the oven to 350 degrees F. Arrange the tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside. When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup. Stir in the cilantro. Ladle the soup into bowls. Sprinkle with the avocado, bell pepper and reserved baked tortilla strips. Serves 4.

Nutritional Analysis—Calories: 292; fat: 5.5g; cholesterol: 73mg; sodium: 350mg; fiber: 5g; sugars: 8g; protein: 30g

From American Heart Association News

healthadmin