Chicken Tortilla Soup - NBC Southern California

Chicken Tortilla Soup



    Chicken Tortilla Soup
    Jennifer Bjorklund

    1 medium red onion, diced
    1 tsp. garlic, chopped
    2 tsp. olive oil
    1 tsp. ground cumin
    2 Tbsp. ground chili powder
    6 cups reduced sodium organic chicken broth
    1 1/2 cups frozen corn kernels
    1 can (15 oz.) Mexican style chopped tomatoes
    2 (15 oz.) cans drained and rinsed black beans
    5 corn tortillas
    3 small zucchini, ¼ inch diced
    2 chicken breasts, cooked and shredded or diced (optional, dish can be made vegetarian, omit chicken and add extra can of black beans)
    2 Tbsp. cilantro, chopped
    1/2 cup low-fat Jack cheese, shredded

    1. In large soup pan, heat olive oil; sauté onions, garlic, cumin and chili powder until onions are soft (add 1-2 Tbsp. water if necessary).
    2. Add broth, corn, tomatoes, and beans.   Bring to a boil then reduce heat and simmer 5-10 minutes.  Add shredded chicken and diced zucchini.
    3. Meanwhile, stack tortillas together and slice in 1/4 inch wide strips.  Place on baking sheet sprayed with canola or olive oil spray and lightly salt.  Bake at 400 degrees F for 10 – 15 minutes, until crisp.
    4. Ladle soup into serving cups, top with tortilla strips fresh cilantro and shredded cheese.

    Serves:  6
    Serving Size:  2 cups  
    Calories per serving:  450
    Calorie equivalent:  4 oz. protein, 2 carbohydrates, 1 vegetable, 1 fat

    Recipe courtesy California Health & Longevity Institute