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HEART Insight:
doi: 10.1097/
Departments: The Hungry Heart/Tex-Mex

Tortilla Soup with Grilled Chicken

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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

Serves 4; 1¼ cups per serving

Every spoonful of this zesty and satisfying soup is full of hearty chunks of vegetables and chicken.

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Cooking spray

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

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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.

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Nutrition Analysis

(per serving)

Calories 163

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

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Dietary Exchanges

½ starch

2 vegetable

2 very lean meat

© 2011 American Heart Association, Inc.