Mexican Tortilla Soup

tortilla soup

Photo Yunhee Kim; Styling: Molly Fitzsimons/Big Leo Productions

Ingredients
2 teaspoons olive oil, divided
12 ounces skinless, boneless chicken breast, trimmed and diced
1 cup prechopped onion (find at the salad bar)
1 cup prechopped green bell pepper (find at the salad bar)
2 garlic cloves, minced (1 teaspoon)
3/4 teaspoon ground cumin
3/4 teaspoon chili powder
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
1/3 cup chopped fresh cilantro
1/2 cup coarsely crushed baked tortilla chips (such as Tostitos)
1/2 cup preshredded reduced-fat Mexican blend cheese
6 lime wedges (about 1 1/2 limes)

Directions:
1. Heat 1 teaspoon oil in a nonstick Dutch oven over medium-high heat. Add the chicken, and cook, stirring often, 3-4 minutes or until browned. Remove to plate, and cover.

2. In the same pan, heat remaining 1 teaspoon oil on medium-high. Add onion, bell pepper, and garlic. Cook, stirring often, 5 minutes or until softened. Stir in cumin, chili powder, broth, and tomatoes. Bring to a boil. Reduce heat, and simmer 5 minutes.

3. Return the chicken and juices to the pan and simmer 3 minutes or until heated through. Stir in cilantro.

4. Ladle soup into serving bowls; top with crushed tortilla chips and cheese. Serve hot, with a lime wedge on the side.

Prep Time: 10 minutes
Cook Time: 16 minutes
Yield: Makes 6 servings (serving size: 1 cup)

 

Asparagus Soup

Ingredients:
1 1/4 cups dices onions
1/2 tps chipped garlic
1 1/2 quarts fat-free low sodium chicken broth
1 1/2 lbs diced asparagus
1/2 diced potato
Dash of Salt
1/2 tps yellow mustard seed
1/2 tps dry mustard
Dash of 17 spice mix

Directions:
Saute onions and garlic in 1/4 cup of the chicken broth. Next add asparagus, potato, and the remaining stock. Bring to a boil. Reduce the heat and simmer 15 to 20 minutes. Remove soup from the heat and puree with a food processor or immersion blender. Return tot the pan and season with spices.

Non flavored protein powder can be added to boost the protein content. Although will change the below serving content.

Serves 8

Per serving:
Calories 38
Total Fat trace
Protein 2 g
Carbohydrate 5 g
Cholesterol 0 mg
Sodium 1,780 mg