Tortilla Soup

Tortilla Soup

Serves 6 1 1/3 cups servings

• 8 corn tortillas, halved and thinly sliced
• Canola or olive oil cooking spray
• 1 tablespoon canola oil
• 3 Anaheim or poblano peppers, diced
• 1 medium onion, diced
• 1 teaspoon ground cumin
• 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces (see Tip)
• 4 cups reduced-sodium chicken broth
• 1 14-ounce can diced tomatoes with green chiles
• 2 tablespoons lime juice
• 1/2 cup shredded sharp Cheddar cheese
• 1/4 cup chopped fresh cilantro

1. Preheat oven to 400°F.
2. Spread tortilla strips in an even layer on a baking sheet and coat with cooking spray. Bake until browned and crispy, 12 to 15 minutes.
3. Meanwhile, heat oil in a large saucepan over medium heat. Add peppers and onion and cook, stirring, until the onion begins to soften, 3 to 5 minutes. Add cumin and cook, stirring, for 1 minute. Add chicken, broth, tomatoes and their juice. Bring to a boil, reduce heat and simmer until the chicken is cooked through, 12 to 15 minutes. Remove from the heat and stir in lime juice. Serve each portion topped with some of the baked tortilla strips, Cheddar and cilantro.

TIPS & NOTES

• Tip: To trim boneless, skinless chicken thighs, we like to use kitchen shears to snip the fat away from the meat.
• Note: Can also add beans (black or pinto) to this recipe. Just remember that this will add to the calorie count.

NUTRITION

Per serving: 288 calories; 12 g fat ( 4 g sat , 4 g mono ); 56 mg cholesterol; 25 g carbohydrates; 20 gprotein; 5 g fiber; 483 mg sodium; 404 mg potassium.

Nutrition Bonus: Vitamin A (40% daily value), Iron (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat

Recipe from Eating Well

Amy’s Vegetable Beef Soup

3/4 pound beef tips

28 ounces crushed tomatoes

14 ounces beef broth

1 cup baby carrots

1 cup frozen corn kernels

1 can green beans, canned, drained

1 large onion, diced

2 stalks celery, chopped

2 medium potatoes, peeled and chopped

3 tablespoons Italian seasoning

salt and pepper, to taste

 

Brown beef tips in a nonstick skillet that has been sprayed with olive oil spray.

In a large crockpot add all the ingredients.

Cook on high for 7 hours.

6 servings. 149 calories per serving.

1 Starch/Bread, 3 Vegetables, ½ Lean Meat

Serve with crackers or cornbread.

*If you want a thicker broth, mix a slurry of cornstarch and water and add right before serving. Just use a little because a little goes a LONG way.

Corn Chowder

1/2 can green chiles

3 Yukon Gold potato, peeled and cut into chunks

2 tablespoons olive oil

1 small yellow onions, chopped

1/4 cup celery, diced

1/2 red bell pepper, seeded and diced

1/2 teaspoon salt

2 1/2 cups frozen corn kernels, thawed

1 cup 2% low-fat milk

1/4 teaspoon black pepper

2 tablespoons cilantro, chopped

1/2 teaspoon oregano, dried

2 cups vegetable stock

 

Roast peppers and take skin off. Chop peppers coarsely.

Put potatoes in saucepan, add water to cover and bring to a boil over high heat. Reduce heat to medium and cook, uncovered, until potatoes are tender, about 15-20 minutes. Drain and transfer to a small bowl. With a potato masher, partially mash potatoes and set aside.

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and bell pepper and sauté until the vegetables are softened, about 5 minutes. Stir in 1/4 teaspoon of the salt and cook for 3-4 minutes longer. Stir in the roasted chilies and partially mashed potatoes. Add the corn, vegetable stock, milk, pepper, and remaining salt. Simmer uncovered until the soup thickens, 25-30 minutes.

Ladle into bowls and sprinkle with cilantro, oregano, and/or scallions.

 

4 Servings. 335 calories per serving.

2 ½ Starch/Bread, ½ Vegetable, 2 Fat

 

Butternut Squash Soup

Image via Wikipedia

2 each butternut squash, peeled and cubed

2 each onions, chopped

3 cloves garlic, finely chopped

2 tablespoons olive oil

1/2 teaspoon salt

6 cups chicken broth

Halve, seed, peel, and cube butternut squash. Set aside.

Halve, peel, and chop onion. Mince garlic, if you like.

Heat a large pot over medium-high heat. Add butter or oil and onion. Sprinkle with 1/2 tsp. salt. Cook, stirring occasionally, until onion is soft, about 3 minutes.

Add garlic and cook until fragrant, about 1 minute.

Add squash and broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until squash is very tender, about 20 minutes.

Transfer small batches to a blender. Hold a kitchen towel over the top (to prevent burns) and whirl until completely and utterly smooth, 2 to 3 minutes per batch.

Return soup to pot and add salt to taste.

6 Servings. 350 calories per serving.

4 Starches, ½ Vegetable, ½ Lean Meat, 1 Fat

Related articles

• Roasted Butternut Squash with Apples (bookcasefoodie.wordpress.com)
• Butternut Squash Risotto (groupon.co.uk)

Slow Cooker Taco Soup

1 lb ground sirloin

1 c. chopped onions

1 16 oz can pinto beans, drained and rinsed

1 15 oz can kidney beans, drained and rinsed

1 c frozen corn kernels

8 oz. canned tomato sauce

2 c. water

2 14.5 oz. cans diced tomatoes

1 bell pepper, diced

1 stalk celery, diced

14 oz can diced green chilies

1 oz. packet taco seasoning mix

1 c. shredded cheddar cheese

1/2 c. light sour cream

In a medium skillet, cook the ground beef over medium heat until browned. Drain, and set aside. Place the ground meat, onion, pinto beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers, and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours. Ladle into individual serving bowls, and top each with 1/8 cup shredded cheese and a tablespoon of sour cream.

Serves 8.

Calories per serving: 360

Carbs per serving: 34g

Protein per serving: 23g

Food Exchanges:

1.5 Starches/Bread, 1.5 Vegetables, 2.5 Lean Meats, 1.5 Fats