Tortilla Soup
When made with roast chicken, this Latin American classic is naturally very low in fat. Save yourself some time and buy a roasted chicken from the deli counter at your local supermarket.
Ingredients
- 9 cups reduced-sodium chicken broth
- 2 small onions, chopped
- 1 large tomato, chopped
- 1 fresh jalapeno peppers, halved, seeded and thinly sliced
- 2 tablespoons minced garlic
- 1 teaspoon dried oregano, preferably Mexican
- 1 rotisserie chicken
- 1 lime
- 2 cups baked tortilla chips, lightly crushed
Garnish:
- Sliced radishes
- Sliced cabbage
- Lime wedges
Step-by-step
- In large Dutch oven or stockpot, bring broth to a simmer. Add onions and next 4 ingredients and bring back to a simmer. Cook uncovered, about 30 minutes.
- Meanwhile, remove and discard skin from chicken. Pull meat from the bones, discarding bones. Roughly chop meat into bite-sized pieces. Add to simmering broth. Squeeze juice from the lime into the broth and simmer 5 minutes, or until chicken is heated through.
- Place ½ tortilla chips in each bowl and top with soup. Serve immediately.
Nutrition Facts
- Serves: 6
- Serving size: approx. 1½ cups
- Calories: 234
- Fat: 4.1 g
- Calories from fat: 15.7%
- Saturated fat: 0.9 g
- Protein: 27 g
- Sodium: 158 mg
- Total carbohydrate: 23 g
Anti-Oxidant Soup
This soup is simple to make and delivers a healthy serving of anti-oxidant vegetables. You can make it ahead of time and store in the refrigerator to enjoy as you like.
Ingredients
- 8 cups low-sodium vegetable or chicken stock
- 2 medium baking potatoes, peeled and cut into chunks
- 4 leeks, cut into chunks up to the dark green part
- 3 cloves garlic, peeled and left whole
- 2 (10 oz.) packs spinach
- 1 bunch asparagus, woody ends trimmed off
- 1 teaspoon red pepper flakes
- 1-2 tablespoons mild curry powder (optional)
Step-by-step
- Toss the potato and leek chunks into the stock.
- Bring to a simmer and cook for 5 minutes, then add in the rest of the vegetables and red pepper flakes.
- Bring back to a simmer and cook for 10-15 minutes, until everything is soft but still nicely green.
- Purée with an emersion blender or transfer to a blender or food processor and process until smooth.
- Taste for seasoning, then add in curry powder to taste. Season generously, because when served cold, the flavors are muted.
- Allow to sit at room temperature for 2 hours to cool, then store in the fridge.
Nutrition Facts
- Serves: 12
- Serving size: 1 cup
- Calories: 97
- Fat: 0.5 g
- Calories from fat: 4%
- Saturated fat: 0.1 g
- Protein: 5.7 g
- Sodium: 455 mg
- Total carbohydrate: 19.3 g
Chicken Chili in a Jiffy
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