Chicken-Tortilla Soup


  • 1 teaspoon olive oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 2 cups shredded cooked chicken breast (about 10 ounces)
  • 1 cup frozen whole-kernel corn
  • 1 teaspoon ground cumin
  • 2 tablespoons lime juice (about 2 limes)
  • 1 cup prepared mild to hot tomato salsa (choose according to your taste)
  • 2 (14 ¼-ounce) cans no-salt-added chicken broth
  • 1 (14.5-ounce) can diced peeled tomatoes (such as Del Monte Fresh Cut), undrained
  • 1 (10 ¾-ounce) can condensed reduced-fat reduced-sodium tomato soup (such as Campbell's Healthy Request), undiluted

  • ¼ cup chopped cilantro
  • 1 ¼ cups crushed baked tortilla chips (about 16)
  • ½ cup fat-free sour cream

  • Directions

    Heat oil in a soup pot oven over medium-high heat. Add onion and garlic; saute 2 minutes. Stir in chicken and next 7 ingredients (chicken through tomato soup); bring to a boil. Reduce heat, and simmer 1 hour. Add the cilantro and simmer 30 seconds longer. Ladle soup into bowls; place half of the tortilla chips into bowls, add the soup and finish with the remaining tortilla chips and sour cream.

    Yield: 8 servings (serving size: 1 cup soup, 2 tablespoons chips and 1 tablespoon sour cream)

    CALORIES 185 (18% from fat); FAT 3.7g (satfat 0.8g, monofat 1.4g, polyfat 0.7g); PROTEIN 15.3g; CARBOHYDRATE 22.2g; FIBER 2g; CHOLESTEROL 30mg; IRON 1.1mg; SODIUM 409mg; CALCIUM 32mg;

    Adapted from Cooking Light magazine.