Tortilla Soup with Grilled Chicken

Tortilla Soup with Chicken

Serves 4; 1 1/4 cups per serving

  • Cooking spray
  • 2 6-inch corn tortillas, halved, then cut 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 breast, 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

Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Arrange 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.

Just before serving, sprinkle the soup with the tortilla strips and Cheddar.

Nutrition Analysis (per serving)

  • Calories: 168
  • Total Fat: 4.5 g
    • Saturated Fat: 1.0 g
    • Trans Fat: 0.0 g
    • Polyunsaturated Fat: 1.0 g
    • Monounsaturated Fat: 2.0 g
  • Cholesterol: 38 mg
  • Sodium: 288 mg
  • Carbohydrates: 15 g
    • Fiber: 3 g
    • Sugars: 5 g
  • Protein: 19 g

Dietary Exchanges:
1/2 starch, 1 vegetable, 2 lean meat

This recipe is reprinted with permission from Healthy Recipes for Your Heart. Copyright © 2016 by the American Heart Association. Available on ShopHeart.org, while supplies last.