Enjoy Southwestern Fall Soup Recipes
Chicken Tortilla Soup
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Ingredients
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Measures
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Low-fat, reduced-sodium chicken broth
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1 32-ounce box
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98% fat-free cream of mushroom soup
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1 10.75-ounce can
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Jalapeno, diced (optional)
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½-1
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Black beans, drained*
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16-ounce can
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Cooking spray
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Garlic clove, minced
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1
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Small white onion, chopped
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1
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Yellow bell pepper, chopped
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1
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Chicken breast halves, cut into 1-inch cubes
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2
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Cumin
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1 tablespoon
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Chili powder
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½ tablespoon
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Low-fat sour cream
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2 tablespoons
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Reduced-fat grated cheddar cheese
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2 tablespoons
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Salsa
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2 tablespoons
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Lime
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1
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6-inch flour tortillas, cut into ½-inch strips
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6
| *To reduce sodium content, rinse beans in a strainer under cool running water.
Directions
1. Add chicken broth, tomatoes, jalapeno, and black beans to a large crockpot (alternatively, you can use a large pot on the stove over medium-low heat).
2. In a nonstick skillet coated with cooking spray, sauté garlic, onion, and pepper for 2-3 minutes over medium-high heat. Add chicken, cumin, and chili powder, and continue cooking 3-4 minutes, until chicken is lightly browned on all sides. Transfer vegetable and chicken mixture to crockpot (or pot).
3. Cook in crockpot for 3-4 hours on high (or simmer in a pot over low heat for 1-2 hours).
4. Bake tortilla strips on a nonstick cookie sheet at 350°F for 10 minutes, or until crisp.
Serve soup in bowls over tortilla strips, topping each with ½ tablespoon sour cream, ½ tablespoon cheese, ½ tablespoon salsa, and a slice of lime.
Southwestern Chicken Stew
Ingredients and Preparation
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Ingredients
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Measures
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Canola oil
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1 tablespoon
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Boneless, skinless chicken breast, cut into ½-inch cubes
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1 pound
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Cumin
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1 teaspoon
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Ground coriander
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1 teaspoon
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Corn, kernels cut off, and husks and cobs discarded
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2 ears
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Red onion, chopped
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½
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All-purpose flour
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1 tablespoon
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Diced tomatoes with green chilies, undrained
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1 (15-ounce) can
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Reduced-sodium chicken broth
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1 cup
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Black beans, drained and rinsed
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1 (15-ounce) can
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Juice of 1 lime
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Reduced-fat sour cream
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¼ cup
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Salt
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¼ teaspoon
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Freshly ground pepper to taste
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Directions
1. Heat oil in a large pot or Dutch oven over medium-high heat. Add chicken, season with cumin and coriander, and cook 2-3 minutes, stirring often, until browned on all sides. Add onion and continue cooking 2-3 minutes, until tender. Sprinkle with flour and cook another minute.
2. Stir in tomatoes and broth, and bring stew to a simmer. Add beans, reduce heat to low, and simmer 10 minutes.
3. Remove stew from heat, stir in lime juice, season with salt and pepper, top with sour cream, and serve.
Side Suggestions: Simple Cheese Quesadillas
Place a 6-inch flour tortilla in a medium skillet over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking 1-2 minutes per side, or until cheese melts. Repeat with another tortillas. Cut each tortilla into 4 wedges, and serve with stew. Nutrition Info (for 2 wedges): 81 calories; 9 g carbohydrates; 6 g protein; 2 g fat (1 g sat); 0.5 g fiber; 186 mg sodium. Exchanges: ½ carbohydrate; ½ lean meat substitute.
[PRINTER FRIENDLY VERSION]
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