Spicy Chicken Tortilla Soup
Living in Mexico City for three-and-a-half years during college, I fell for tortilla soup, a classic recipe that you can't appreciate on paper as much as when you're eating it. During those college years, tortilla soup and I had a love affair. I simply couldn't live each week without it.
Makes about 7 cups
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
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
4 corn tortillas cut into 1/4-inch strips Nonstick vegetable oil spray
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.
Source: Joan Lunden’s Healthy Cooking by Joan Lunden and Laura Morton - See more at: http://joanlunden.com/joans_recipes_tortilla_soup.html#sthash.Irlfx0C5.dpuf