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Ингредиенты
- 2 x skinless boneless chicken breast halves (about 2/3 pounds total), fresh or possibly frzn
- 1/2 tsp extra virgin olive oil
- 1 c. frzn minced onions
- 1 Tbsp. bottled lime juice
- 1/2 tsp bottled chopped garlic
- 1/2 tsp chili pwdr
- 1/4 tsp grnd cumin
- 2 can nonfat chicken broth (14 1/2 oz each)
- 1 c. bottled salsa
- 1 c. frzn corn kernels (optional)
- 4 ounce fat-free or possibly regular tortilla chips (for 2 1/2 c. crushed)
- 1/4 c. already-shredded Monterey jack cheese
Инструкции
- 1. If the chicken is frzn, run warm water over it so you can remove any packaging. Place the chicken on a microwave-safe plate and microwave 2 min, uncovered, high, to begin defrosting.
- 2. Meanwhile, heat the oil on low in a 4 1/2-qt Dutch oven or possibly soup pot. Cut the chicken (fresh or possibly partially defrosted) into bite-sized chunks, adding them to the pot as you cut. Raise the heat to high and cook for 2 min, stirring occasionally. Add in the onions, lime juice, garlic, chili pwdr, and cumin. Cook 2 min.
- 3. Add in the broth, salsa and corn (if using). Stir to mix. Cover the pot and bring the broth to a boil. Reduce the heat to medium-high and continue to boil 8 to 10 min to develop the flavor. Meanwhile, crush the tortilla chips slightly. Place the crushed chips in 6 soup bowls. Ladle the soup into the bowls. Sprinkle each portion with cheese and serve. Excerpted from Desperation Dinners!, by Beverly Mills and Alicia Ross.
- Each serving is 3 1/2 WW pts. May be divided into 4 larger servings of 5 pts each. (This assumes baked tortilla chips) Jane Description: "Home-cooked Meals for Frantic Families in 20 Min Flat"
- Start to Finish Time:"0:20"
- This recipe was born out of true desperation. It was one of those nights when dinner was starting to look like salsa and chips-again. But guilt intervened, and while opening the jar, I decided to explore the pantry. I grabbed some broth and a can of shredded chicken, and dumped the whole shebang into a soup pot along with some frzn onions and a few spices. Ten min later, we sat down to Chicken Tortilla Soup-a virtual feast compared with the straight-up salsa we might have otherwise consumed. The soup was a hit, and so next time I dressed it up a bit with frzn breasts instead of canned chicken. In a healthy pinch, however, a 10-oz can of white meat chicken is a speedy alternative which tastes perfectly fine. Think of this recipe as the soup version of chicken nachos. Optional garnishes include lowfat sour cream, minced avocado, minced tomatoes, sliced black olives and jalapenos, or possibly a dollop of guacamole.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 245g | |
| Recipe makes 6 servings | |
| Calories 71 | |
| Calories from Fat 9 | 13% |
| Total Fat 0.99g | 1% |
| Saturated Fat 0.2g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 9mg | 3% |
| Sodium 417mg | 17% |
| Potassium 353mg | 10% |
| Total Carbs 9.56g | 3% |
| Dietary Fiber 2.1g | 7% |
| Sugars 1.65g | 1% |
| Protein 6.45g | 10% |
