Quick and Healthy Tortilla Soup

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Book Description

This is the long awaited revision of the award-winning, Quick & Healthy Recipes and Ideas. It is perfect for families who just want to eat better as well as for those with diabetes, heart disease, and those wanting to lose weight. The sensible use of carbs features whole grains and high fiber foods while limiting simple carbs.

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Quick & Healthy Low-fat, Carb Conscious Cooking

Authors: Brenda J. Ponichtera, R.D.

Date: October 2004

ISBN: 0962916021

Publisher: Scaledown Publishing

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Quick and Healthy Tortilla Soup
Recipe from: Quick & Healthy Low-fat, Carb Conscious Cooking
by Brenda J. Ponichtera, R.D.
Cookbook Heaven at Recipelink.com

This flavorful soup can be prepared in minutes. It will be enjoyed by all ages.

Makes 8 cups (4 servings)

1/2 pound skinless, boneless chicken breasts, cut into bite-size pieces
3 1/2 cups fat-free chicken broth*
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) whole kernel corn,* drained
1 can (14 ounces) diced tomatoes,* not drained
1 can (4 ounces) diced green chiles
3 corn tortillas (6-inch), cut in eighths

In a medium saucepan, saute chicken for three minutes.

Add broth, beans, corn, tomatoes and chiles. Simmer for 10 minutes.

Add tortillas and simmer for an additional 10 minutes.

*Sodium is figured for reduced-salt.

Note: One serving is an excellent source of fiber.

Each Serving: 2 cups
Carb Servings* 2
Exchanges*: 2 starch, 1 vegetable, 2 very lean meat
Nutrient Analysis:
calories 248, total fat 3g, saturated fat 0g, cholesterol 32mg, sodium 585mg, total carbohydrate 40g, dietary fiber 7g, sugars 8g, protein 24g
*reflects carbohydrate minus fiber

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