CP Chicken Tortilla Soup - 33g Carbs, 5g Fiber, 8g Sugar
From: Healthy Slow Cooker Cookbook by the American Heart Association
A garnish of avocado bits, thinly sliced red bell pepper, and crisp tortilla strips adds texture and color to this popular soup.
Serves: 4
Serving Size: 1 1/2 cups
Slow cooker size/shape: 3 to 4 1/2-quart round or oval
Slow cooking time: 6 to 8 hours on low OR 3 to 4 hours on high
1 lb boneless, skinless chicken breasts, all visible fat discarded, cut into 1/2" cubes
2 cups frozen whole-kernel corn, thawed
2 cups fat-free, no-salt-added chicken broth
1 (14.5-oz can) no-salt added diced tomatoes, undrained
1/4 cup onion, finely chopped
1 tsp sugar
1 tsp ancho powder
2 medium garlic cloves, minced
1/4 tsp salt
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2 6-inch corn tortillas, cut into 1/4-inch-wide strips, and 1 6-inch corn tortilla, torn into pieces, divided use
2 to 4 Tbsp chopped fresh cilantro
1/4 cup finely chopped avocado
1/4 medium red bell pepper, cut into matchstick-size strips
In the slow cooker, stir together the chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.
Meanwhile, preheat the oven to 350 degrees F.
Arrange the tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside.
When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup. Stir in the cilantro.
Ladle the soup into bowls. Sprinkle with the avocado, bell pepper, and reserved baked tortilla strips.
Cook's Tip - - Adding the processed soup and tortilla mixture to the rest of the soup gives the finished product more body and distributes the tortilla flavor.
Serves: 4
Serving Size: 1 1/2 cups
Nutrition per Serving: 292 Calories, 5.5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 1g Polyunsaturated Fat, 2g Monounsaturated Fat, 73mg Cholesterol, 350mg Sodium, 33g Carbs, 5g Fiber, 8g Sugars, 30g Protein
Dietary Exchanges: 1 1/2 starch, 2 vegetables, 3 lean meats
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