VIRGINIA THIS MORNING: Chicken Tortilla Soup

RICHMOND, Va. (WTVR)- This healthy and heart soup is delicious and easy to make.  Local Entrepreneur Ann Butler shares the featured recipe from The American Heart Association’s New Slow Cooker Cookbook.

http://www.americanheart.org/

Chicken Tortilla Soup

Serves 4; 1 1/2 cups per serving

Slow cooker size/shape: 3- to 4 1/2-quart round or oval

Slow cooking time: 6 to 8 hours on low, OR

3 to 4 hours on high

 A garnish of avocado bits, thinly sliced red bell pepper, and crisp tortilla strips adds texture and color to this popular soup.

 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1/2-inch cubes

2 cups frozen whole-kernel corn, thawed

2 cups fat-free, no-salt-added chicken broth

1 14.5-ounce can no-salt-added diced tomatoes, undrained

1/4 cup finely chopped onion

1 teaspoon sugar

1 teaspoon ancho powder

2 medium garlic cloves, minced

1/4 teaspoon salt

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2 6-inch corn tortillas, cut into 1/4-inch-wide strips, and 1 6-inch corn tortilla, torn into pieces, divided use

2 to 4 tablespoons snipped fresh cilantro

1/4 cup finely chopped avocado

1/4 medium red bell pepper, cut into matchstick-size strips

 In the slow cooker, stir together the chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.

 Meanwhile, preheat the oven to 350°F.

Arrange the tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside.

When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup. Stir in the cilantro.

Ladle the soup into bowls. Sprinkle with the avocado, bell pepper, and reserved baked tortilla strips.

Cook’s Tip: Adding the processed soup and tortilla mixture to the rest of the soup gives the finished product more body and distributes the tortilla flavor.

Nutrition Analysis (per serving)

Calories                             292

Total Fat                          5.5 g

Saturated Fat               1.0 g

Trans Fat                      0.0 g

Polyunsaturated Fat     1.0 g

Monounsaturated Fat   2.0 g

Cholesterol                    73 mg

Sodium                       350 mg

Carbohydrates                 33 g

Fiber                                5 g

Sugars                             8 g

Protein                              30 g

Dietary Exchanges

1 1/2 starch

2 vegetable

3 lean meat

 This recipe is reprinted with permission from American Heart Association Healthy Slow Cooker Cookbook, Copyright © 2012 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

 



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