• Chicken Tortilla Soup

    Nutrition Facts

    Serving Size 1/6 of recipe
    Calories 332
    Total Fat 10 g
    Saturated Fat 3 g
    Sodium 1,342 mg
    Total Carbohydrate 32 g
    Dietary Fiber 9 g
    Protein 29 g

    Servings and Times

    Servings 6

    Ingredients and Preparation

    Ingredients Measures
    Low-fat, reduced-sodium chicken broth 1 32-ounce box
    98% fat-free cream of mushroom soup 1 10.75-ounce can
    Jalapeno, diced (optional) ½-1
    Black beans, drained * 16-ounce can
    Cooking spray
    Garlic clove, minced 1
    Small white onion, chopped 1
    Yellow bell pepper, chopped 1
    Chicken breast halves, cut into 1-inch cubes 2
    Cumin 1 tablespoon
    Chili powder ½ tablespoon
    Low-fat sour cream 2 tablespoons
    Reduced-fat grated cheddar cheese 2 tablespoons
    Salsa 2 tablespoons
    Lime 1
    6-inch flour tortillas, cut into ½-inch strips 6
    *To reduce sodium content, rinse beans in a strainer under cool running water.
    1. Add chicken broth, mushrooom soup, 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.
    5. 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.

    Exchanges3 very lean meats/substitutes; 1 vegetable; 1 starch; 1.5 fat

    Side Suggestions: Quesadilla DippersPlace a tortilla on skillet coated with cooking spray over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking for 1-2 minutes per side, until cheese melts. Repeat. Cut each tortilla into 4 wedges, and serve with soup. 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.

  • LiveWell personal health survey

    How healthy are you really? Find out – free.Learn more

    It's time to stop guessing. If you want to make some changes but just aren't sure how, the free personal health survey from LiveWell is a great place to start.

  • HeartSHAPE Spotlight

    At risk for a heart attack? Learn more

    Fight heart disease and prevent heart attacks. HeartSHAPE® is a painless, non-invasive test that checks pictures of your heart for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.

  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.