MiladyB

I love soup and at the stage I am right now it sits better than almost anything! This recipe seems to meet all my requirements; low fat, low cal, easy, fast and has really high protein!!!


Chicken Tortilla Soup
From Quick Cooking




INGREDIENTS


1 cup chopped onion

1 teaspoon minced garlic

3 cups reduced sodium chicken broth

1 can (14-1/2 ounces) Mexican diced tomatoes

1/2 teaspoon chili powder

1/4 teaspoon ground cumin

1-1/2 pounds boneless skinless chicken breast, cubed

2 tablespoons cornstarch

1/4 cup cold water

1/4 cup shredded reduced fat Mexican cheese blend

1 tablespoon minced fresh cilantro

Tortilla chips, optional





SERVINGS 6

DIRECTIONS



In a large saucepan, combine the first six ingredients; bring to a boil. Add chicken. Reduce heat; cover and simmer for 4-6 minutes or until chicken is no longer pink. Combine cornstarch and water until smooth; gradually stir into soup.
Bring to a boil; cook and stir for 1 minute or until thickened. Top servings with cheese and cilantro. Serve with tortilla chips if desired. Yield: 6 servings.


NUTRITIONAL INFO



Nutritional Analysis: One 1-cup serving (prepared with reduced-sodium chicken broth and reduced-fat cheese; calculated without tortilla chips) equals 183 calories, 3 g fat (1 g saturated fat), 67 mg cholesterol, 752 mg sodium, 9 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

__________________
Beth

Little Victories; Grand Rapids, MI
Bariatric Support Group


CherishedTeddyBear-(TT Bear Lover)

The Poetry of Milady
New Beginnings: My Journey to LIFE

359(BMI: 57.9)/143(BMI:23.1)
Highest/Current

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 216 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbadder removal: 06/09/08-Dr Randal Baker