Tortilla Soup with Grilled Chicken

  • Serves: 4; 1 1/4 cups per serving
  • Baking Time: 15 minutes


Description

Every spoonful of this zesty and satisfying soup is full of hearty chunks of vegetables and chicken.

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

Cooking Instructions

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.




Nutritional Analysis
Per serving
Calories Per Serving
163
Total Fat
3.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1.5 g
Cholesterol
34 mg
Sodium
288 mg
Carbohydrates
16 g
Fiber
3 g
Sugar
5 g
Protein
19 g

Dietary Exchanges


1/2 starch, 2 vegetable, 2 very lean meat



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.

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