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Cancer Nutrition Consortium

Tortilla Soup

A soup dish that will keep you fuller, longer.

Serves 3.

Ingredients

  • 4 Corn Tortillas Sliced into thin strips
  • Cooking Spray
  • 1 Tbsp Olive Oil
  • 1 Onion Diced
  • 1 Garlic Clove Minced
  • 1 Qt Chicken Stock Low sodium
  • 4 Oz Green Chilies Diced
  • 14.5 Oz Tomatoes Diced; Reduced sodium
  • 1.5 Cups Shredded Chicken Cooked
  • Salt and Pepper To taste
  • 1 Avocado Diced
  • 1 Cup Monterey Jack Cheese Shredded
  • Lime Wedges
  • 3 Tbsp Sour Cream

Instructions

  1. Heat oven to 350 degrees.
  2. Lightly coat tortilla strips with cooking spray and place on a baking sheet. Roast in oven about 15 minutes, tossing the strips every 5 minutes, until golden brown and crisped.
  3. Heat oil in a large pot. Add in onion and garlic, and cook until softened, about 5 minutes.
  4. Add in broth, tomatoes, and chilies. Bring to a boil and cover. Reduce heat and simmer for about 20 minutes.
  5. Stir in shredded chicken and cook for an additional 5 minutes.
  6. Ladle into bowls and garnish with tortilla strips, avocado, cheese, lime wedges, and sour cream.

Nutrition Info

Calories: 589

Total Fat: 34g

Saturated Fat: 12.2g

Sodium: 579mg

Potassium: 921mg

Total Carbohydrate: 33g

Dietary Fiber: 9g

Protein: 42g

Posted on: February 10, 2015

By: Chef John Rico Griffone

Rico Griffone is a graduate of the Culinary Institute of America and has worked as a consultant for the Culinary Institute’s “Menu for Healthy Kids” Research Program.