1 pound chicken breasts or tenders seasoned with garlic powder, salt and pepper and ¼ teaspoon cumin
olive oil cooking spray
4 small corn tortillas cut into thin strips
pinch salt
1 onion, chopped
3 – 4 cloves garlic, pressed
1 chopped red jalapeño pepper
1 tablespoon chopped green jalapeño
2 – 3 roasted Anaheim chilies, chopped
8 cups chicken stock canned or made from chicken soup base (teaspoon base per cup water)
1 cup white sweet corn fresh or frozen
1 cup black beans rinsed
1/3 cup chopped cilantro
juice of 1 large lime (¼ cup)
½ cup grated low fat jack or cheddar cheese or ½ cup fat free feta or low fat feta cheese
Preheat oven to 325. Place seasoned chicken in one layer on a baking sheet and bake for 15 minutes for tenders 25 for breasts or until juices run clear. (Do not over cook). Remove from oven and cool. Then shred or cut into 1-inch pieces and set aside.
Spray a large sauté or frying pan with cooking spray and heat over medium high for 2 to 3 minutes. Lightly spray tortilla strips with cooking spay and add to hot pan. Sauté tortilla strips until lightly browned adding a pinch of salt. Remove from heat and set aside.
Spray a large Dutch oven or stock pot lightly with cooking spray and heat over medium high. Add garlic, onion, chopped red or green jalapeño peppers to pan and sauté until onion is translucent. Add roasted Anaheim peppers and 1/8 teaspoon chili powder to onions and continue to sauté until fragrant 1 minute.
Add chicken stock or broth to onion and pepper mixture along with chicken and corn, cilantro and lime juice. Simmer for 5 to 10 minutes over medium until all ingredients are heated through. Adjust seasonings of necessary with salt, cumin, extra lime juice and fresh pepper.
To serve pour soup into 6 bowls top with fried tortilla strips and cheese.
Yield six 2-cup servings each at approximately 295 Calories; 4.5 grams total fat; 1.4 gram saturated fat; 47 milligrams cholesterol; 31 grams total carbohydrate; 4.4 grams dietary fiber; 33 grams protein and 1314 milligrams sodium.
If using fat free crumbled feta cheese reduce fat grams to 2.3 and calories to 275
Compare to traditional recipe 380 calories and 22 grams total fat
Add comment