Departments: The Hungry Heart/Tex-Mex
This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.
Serves 4; 1¼ cups per serving
Every spoonful of this zesty and satisfying soup is full of hearty chunks of vegetables and chicken.
2 6-inch corn tortillas, cut in half, then into ¼-inch strips
2 cups fat-free, low-sodium chicken broth
2 cups water
1 8-ounce can no-salt-added tomato sauce
6 ounces cubed grilled skinless chicken breasts, cooked without salt, all visible fat discarded
1 small yellow summer squash (about 4 ounces), diced
1 small zucchini (about 4 ounces), diced
½ cup frozen whole-kernel corn
1 teaspoon salt-free all-purpose seasoning blend
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon olive oil
½ teaspoon ground cumin
¼ teaspoon dried oregano, crumbled
¼ teaspoon salt
¼ cup shredded low-fat Cheddar cheese
Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Place the tortilla strips in a single layer on the baking sheet. Lightly spray with cooking spray.
Bake for 10 minutes, or until crisp.
Meanwhile, in a medium saucepan, bring the remaining ingredients except the Cheddar to a simmer over medium-high heat. Reduce the heat and simmer, covered, for about 15 minutes. Serve sprinkled with the tortilla strips and Cheddar.
Total Fat 3.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 34 mg
Sodium 288 mg
Carbohydrates 16 g
Fiber 3 g
Sugars 5 g
Protein 19 g
2 very lean meat
© 2011 American Heart Association, Inc.