Wednesday, July 28, 2010

Chicken Tortilla Soup

1-1/4 pounds boneless skinless chicken breasts
1 cup chopped onion
1 teaspoon minced garlic
2 cans (14-1/2 ounces each) reduced-sodium chicken broth
1 can (28 ounces) crushed tomatoes
1 can (16 ounces) kidney beans, rinsed and drained
1 can (8 ounces) tomato sauce
1 can (6 ounces) tomato paste
1 can (4 ounces) chopped green chilies
2 teaspoons chili powder
1 teaspoon ground cumin
3/4 teaspoon dried oregano
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon pepper
3 corn tortillas (6 inches), cut into 1/2-inch strips
Directions
Broil chicken 3-4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 170°.
In a Dutch oven coated with cooking spray, cook onion until tender. Add garlic; cook 1 minute longer. Stir in the broth, tomatoes, beans, tomato sauce, tomato paste, chilies and seasonings. Shred chicken with two forks; add to soup. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes.
Meanwhile, place tortilla strips on an ungreased baking sheet. Bake at 350° for 12-15 minutes or until crisp. Serve with soup. Yield: 8 servings (3 quarts).



Nutrition Facts: 1-1/2 cups equals 227 calories, 2 g fat (1 g saturated fat), 39 mg cholesterol, 818 mg sodium, 30 g carbohydrate, 8 g fiber, 23 g protein. Diabetic Exchanges: 2-1/2 very lean meat, 2 starch.

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