100orLESS Soups: Chicken Tortilla

19 10 2009

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Chicken Tortilla Soup

2 boneless skinless chicken breasts (appx. 12oz)
1 large onion
4 jalapeno peppers
4 cloves garlic
2 ears fresh corn (appx. 150g)
1 sweet bell pepper (appx. 230g)
1 large zucchini (appx. 290g)
handful of cilantro
2t kosher salt
28oz can whole, peeled tomatoes
1T cumin
1t coriander
8c fat-free chicken broth
1oz fresh-squeezed lime juice
6 6” corn tortillas (0 to 0.5g fat each)


1oz 2% shredded sharp cheddar cheese
chopped cilantro and lime wedges for garnish

This one comes together quickly if you’ve got your mis en place in order.  Otherwise, it’s easy to find yourself running back and forth, opening the fridge over and over, and generally expending way more energy than anyone needs to for soup.

Start with your chicken.  I like to grill it on my handy-dandy George Foreman, but you can bake or poach it, or reach for an even handier-dandier rotisserie bird from the store if you’re willing to add a little more fat.  While it’s resting, put the chicken broth in a large pot over high heat and let’s get those veggies together.

Gather up your limes, cilantro, corn, onion, garlic, bell peppers, zucchini, chopping block, bundt pan and knife.  Trust me, using the bundt pan method for getting the corn off the cob will save you from picking little kernel bits out of your backsplash for days.  Set each of the items aside on your cutting board as you finish and then you can transport the whole thing next to the stove!

Slice the lime into wedges.  Chop the cilantro.  Cut the corn off the cob, and dice the remaining ingredients.  Go ahead, don’t wash your knife in between.  I won’t tell.  It’s all going in the same pot anyway.  Might as well slice the corn tortillas into thin strips while you’re at it.

By now your broth should be good and hot.  Throw in the lime juice (juice of about 1 lime, if you don’t feel like measuring), as well as your cumin and coriander.  Add salt to taste.  Next, open up your can of tomatoes and squish them all in.  That’s right—squish them with your bare hands.  There is no other way.  Enjoy it.  Get out some aggression.

Then, chuck in your veg.  Save some of the cilantro for garnish.  Bring the soup to a boil and let it rip until everything’s cooked but still has some nice texture—about 3 minutes.  Then, slice and toss in your chicken and tortilla strips.  Note: the tortillas will disintegrate over time, so if you like them nice and intact, only add them to the potion you will be eating now.  I happen to like the way they mush up and thicken things.

Sky’s the limit when it comes to potential garnishes.  I’ve included cilantro, lime and reduced-fat cheese here for calories’ sake, but it of course would be lovely with a drizzle of crema or some avocado, too!

(Recipe makes 15 8oz servings.)

Nutrition Facts for 1 8oz serving:

Calories: 78

Total Fat: 1.0g

Cholesterol: 14.3mg

Sodium: 380mg

Total Carbs: 9.3g

Dietary Fiber: 2.1g

Protein: 7.7g

(Nutritionals generated by SparkRecipes.)




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