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Yield: 15 cups (3.5L)
Servings: 10
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Related recipes: Beans and
Grains, Corn,
Dairy-Free, Egg-Free,
Fall, Garlic, Herbs, High Fiber, Main
Dishes, Onions,
Poultry, Soups,
Tomatoes, Tortillas
More of a main dish, this zesty soup can be varied by adding
sliced zucchini or other veggies. Other garnishes, such as lower fat sour cream, chopped
tomatoes and shredded cheese could also be added at serving time.
Ingredients
1 tsp vegetable oil (5mL)
1 cup (180g) chopped onion
1 tsp (2g) oregano
1/2 tsp (1g) chili powder
1 tsp (2g) cumin
1 clove garlic, minced
4 cups (1L) chicken broth
1 cup (240mL) water
1 cup (240mL) tomato sauce
1 can (15 ounce, 425g) garbanzo beans
1 cup (150g) corn kernels (frozen or fresh)
2 cups (300g) white meat chicken, cut into 1-inch (2.5cm)
cubes
2 cups (55g) tortilla chips, reduced fat
1/3 cup (15g) cilantro, chopped
Directions
Heat the oil in a large soup pot. Add onion and sauté until
tender.
Add oregano, chili powder, cumin, and garlic, and sauté for one
minute more.
Add chicken broth, water, tomato sauce, and corn, and cook for about 15
minutes more.
Add chicken pieces and garbanzo beans and bring the soup to a boil.
Reduce heat and simmer for about 10 more minutes, until the chicken
pieces are completely cooked.
Ladle into bowls and place about 1/3 cup tortilla chips (20g) on top of
the soup. Sprinkle cilantro on top of the tortilla chips and serve.
Nutrition Facts
Calories: 402
Total Fat: 15g
% Calories from fat: 33%
Protein: 19g
Carbohydrate: 49g
Cholesterol: 22mg
Sodium: 738mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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