This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.
| Tortilla Soup with Grilled Chicken Download and print this recipe |
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| Serves 4; 1 1/4 cups per serving Every spoonful of this zesty and satisfying soup is full of hearty chunks of vegetables and chicken. |
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Ingredients Cooking spray 2 6-inch corn tortillas, cut in half, then into 1/4-inch strips 2 cups fat-free, low-sodium chicken broth 2 cups water 1 8-ounce can no-salt-added tomato sauce 6 ounces cubed grilled skinless chicken breasts, cooked without salt, all visible fat discarded 1 small yellow summer squash (about 4 ounces), diced 1 small zucchini (about 4 ounces), diced 1/2 cup frozen whole-kernel corn 1 teaspoon salt-free all-purpose seasoning blend 1 teaspoon chili powder 1 teaspoon onion powder 1 teaspoon olive oil 1/2 teaspoon ground cumin 1/4 teaspoon dried oregano, crumbled 1/4 teaspoon salt 1/4 cup shredded low-fat Cheddar cheese Nutrition Analysis (per serving) Calories 163 Total Fat 3.0 g
Sodium 288 mg Carbohydrates 16 g
Dietary Exchanges: 1/2 starch, 2 vegetable, 2 very lean meat |
Directions Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Place the tortilla strips in a single layer on the baking sheet. Lightly spray with cooking spray. Bake for 10 minutes, or until crisp. Meanwhile, in a medium saucepan, bring the remaining ingredients except the Cheddar to a simmer over medium-high heat. Reduce the heat and simmer, covered, for about 15 minutes. Serve sprinkled with the tortilla strips and Cheddar.  |
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