Mmmm...soup. Warm, tasty, filling soup. I have been looking for a good tortilla soup that would satisfy my husband's need for spice and my need for good nutritional quality. Houston, we have a winner! Not only was this meal satiating, but it also was quick! It was done in under thirty minutes.
Although I added a couple of ingredients to "beef up" the soup, the original recipe would have sufficed. I added corn for a bit more to bite into and some sour cream for a dilution to the spice, plus who has tortilla soup without some sour cream? Reduced fat, of course. The result, a filling concoction that not only showcased the chipotle chile powder, but also hinted at the cilantro that is added before serving.
Benefit: So what about this soup is so good for you? Many things, but I would like to showcase the spiciness. Spicy foods not only help keep you slender as you tend to eat less of them, but they also invigorate mood enhancers in your brain. Plus, I always find that a stuffy nose can be easily cleared with some kick to start my eyes watering.
Chipotle Chicken Tortilla Soup (from Cooking Light, adapted with my additions)
1 tablespoon canola oil
1 1/2 teaspoons bottled minced garlic
3/4 pound chicken breast tenders, cut into bite-sized pieces
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
1 cup water
1/4 teaspoon salt
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can stewed tomatoes, undrained
1 (14.5-ounce) can golden corn, drained
1 cup crushed baked tortilla chips (I used blue corn chips)
1/4 cup chopped fresh cilantro
1/4 cup reduced fat sour cream
1 lime, cut into 4 wedges
Preparation
Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; saute 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, tomatoes and corn; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips, cilantro and a dollop of sour cream; serve with lime wedges.
Although I added a couple of ingredients to "beef up" the soup, the original recipe would have sufficed. I added corn for a bit more to bite into and some sour cream for a dilution to the spice, plus who has tortilla soup without some sour cream? Reduced fat, of course. The result, a filling concoction that not only showcased the chipotle chile powder, but also hinted at the cilantro that is added before serving.
Benefit: So what about this soup is so good for you? Many things, but I would like to showcase the spiciness. Spicy foods not only help keep you slender as you tend to eat less of them, but they also invigorate mood enhancers in your brain. Plus, I always find that a stuffy nose can be easily cleared with some kick to start my eyes watering.
Chipotle Chicken Tortilla Soup (from Cooking Light, adapted with my additions)
1 tablespoon canola oil
1 1/2 teaspoons bottled minced garlic
3/4 pound chicken breast tenders, cut into bite-sized pieces
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
1 cup water
1/4 teaspoon salt
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can stewed tomatoes, undrained
1 (14.5-ounce) can golden corn, drained
1 cup crushed baked tortilla chips (I used blue corn chips)
1/4 cup chopped fresh cilantro
1/4 cup reduced fat sour cream
1 lime, cut into 4 wedges
Preparation
Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; saute 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, tomatoes and corn; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips, cilantro and a dollop of sour cream; serve with lime wedges.
Yield
4 servings (serving size: 1 1/4 cups soup, 1/4 cup chips, 1 tablespoon cilantro, and 1 lime wedge)
Nutritional Information
CALORIES 228(21% from fat)FAT 5.4g (sat 0.6g,mono 2.5g,poly 1.7g) - LOTS of good fats! ; )
CHOLESTEROL 49mg
SODIUM 873mg
CARBOHYDRATE 21.8g
FIBER 3.5g
PROTEIN 22.9g
IRON 1.7mg
CALCIUM 62mg
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