Chicken Tortilla Soup

From Joan Lunden
Photo by Janice V.
Adapted from joanlunden.com

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

7

Cups

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

7

servings

Adapted from joanlunden.com

Ingredients

  • 1

    medium onion, chopped (about 1 cup)

  • 2

    garlic cloves, minced (about 2 teaspoons)

  • 2

    tablespoons vegetable oil

  • 4 ounce can green chilies, chopped

  • 15 ounce can Italian-style stewed tomatoes,

  • chopped, reserving the juice

  • 4

    cups Chicken Broth or canned reduced-sodium chicken broth

  • 1

    teaspoon lemon pepper

  • 2

    teaspoons Worcestershire sauce

  • 1

    teaspoon chili powder

  • 1

    teaspoon ground cumin

  • 1/2

    teaspoon hot sauce or to taste

  • 4

    tablespoons all-purpose flour

  • 1/2

    cup water

  • 1

    pound skinless boneless chicken breast, cut into small cubes

  • 1/3

    cup nonfat or low fat sour cream Salt and pepper to taste

  • Tortilla Strips (recipe follows)

  • Chopped fresh coriander for garnish, optional

Directions

In a large saucepan, cook the onion and the garlic in the oil over moderately low heat for 5 minutes or until the onion is softened. Add the chilies, tomatoes with their juice, broth, lemon pepper, Worcestershire, spices, and hot sauce and simmer the mixture for 20 minutes. In a small bowl, combine the flour with the water and whisk it into the soup. Bring the soup back to a boil and simmer for 5 minutes. Add the chicken and simmer for 5 minutes or until it is just cooked through. Stir in the sour cream and salt and pepper to taste, and garnish each portion with the tortilla strips and the coriander, if desired. Nutritional Analysis per 1-cup serving, including Tortilla Strips: 219 calories; 29% calories from fat; 7 grams of fat; 943 milligrams of sodium Tortilla Strips INGREDIENTS 4 corn tortillas cut into 1/4-inch strips Nonstick vegetable oil spray DIRECTIONS Preheat the oven to 400°F. Arrange the tortilla strips in one layer in a baking pan sprayed with vegetable oil. Bake them in the oven for 10 minutes or until they are lightly toasted and crispy. Sprinkle lightly with salt, if desired.

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