Artichoke Tortilla Soup - 31.3g Carbs, 7.7g Fiber, 6.1g Sugar OR 30.9g Carbs, 8.3g Fiber, 5.2g Sugar
From: Ocean Mist Farms
This will become a family favorite!
Serves: 8
4 cooked Artichoke Hearts, stems and bottoms, chopped
1 (49 1/2 oz can) chicken broth
1 6 oz can tomato paste
4 corn tortillas, cut into inch pieces
1 lb frozen white Corn
3 Tbsp olive oil
2 Tbsp chopped garlic
1/2 of yellow Onion, chopped
1 Tbsp finely minced jalapeno pepper
2 tsp ground cumin
1 Tbsp salt
Black pepper, to taste
1 tsp chili powder
In a large dutch oven over medium-high heat, add olive oil and fry tortilla pieces until crispy. Place crispy tortilla pieces aside for garnishment. Add garlic, Onion and jalapeno pepper and cook for 2 minutes. Add all the other ingredients and bring to a slow boil. Reduce heat to a simmer and simmer for 5 minutes. Remove soup from heat and in batches puree soup in food processor or with hand held processor. Consistency should be a course puree with some Corn kernels still whole. Return soup to pot and heat to a boil. Serve soup garnished with sour cream and crispy tortilla strips.
Nutrition From: www.caloriecount.about.com
Serving Size: 365 g
Servings: 8
Nutrition per Serving: 210 Calories, 66 Calories from Fat, 7.4g Total Fat, 1.2g Saturated Fat, 0mg Cholesterol, * 1,538mg Sodium, 857mg Potassium, 31.3g Total Carbs, 7.7g Dietary Fiber, 6.1g Sugars, 9.6g Protein
Vitamin A 9% - Vitamin C 31% - Calcium 7% - Iron 23%
Nutrition Grade: A
Good points:
No cholesterol
High in dietary fiber
High in iron
High in manganese
High in magnesium
High in niacin
High in phosphorus
High in potassium
Very high in vitamin B6
High in vitamin C
Bad points:
Very high in sodium
===================
Changes to reduce salt:
1 49 1/2 oz can low sodium chicken broth
1 6 oz can no salt added tomato paste
1 tablespoon salt Omitted!
Servings: 8
Serving Size: 363 g
Nutrition per Serving: 193 Calories, 57 Calories from Fat, 6.3g Total Fat, 0.9g Saturated Fat 0g Trans Fat, 0mg Cholesterol, 142mg Sodium, 724mg Potassium, 30.9g Total Carbs, 8.3g Dietary Fiber, 5.2g Sugars, 7.3g Protein
Vitamin A 5% - Vitamin C 24% - Calcium 7% - Iron 22%
Nutrition Grade: A
Good points:
No cholesterol
High in dietary fiber
High in iron
High in potassium
Very high in vitamin B6
High in vitamin C
Posted by: chefgloria1030@yahoo.com
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