Lite Chicken Tortilla Soup Recipe

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Ingredients:

Serving

1 tsp olive oil
1 cup chopped onion
2 garlic cloves, minced
2 cups shredded cooked chicken breast (about 10 oz)
1 cup frozen whole-kernel corn
1/4 cup dry white wine
1 tbsp chopped seeded jalapeno pepper
1 tsp ground cumin
1 tsp worcestershire sauce
1/2 tsp chili powder
2 (14 1/4-oz) cans no-salt-added chicken broth
1 (14.5-oz) can diced peeled tomatoes, undrained
1 (10 3/4-oz) can condensed reduced-fat reduced-sodium tomato soup, undiluted
1 () can low salt black beans, drained
1 1/4 cups crushed unsalted baked tortilla chips (about 16)
1/2 cup fat-free sour cream

Directions:

Heat olive oil in a Dutch oven over medium-high heat. Add onion and garlic; saute 2 minutes. Stir in chicken and next 10 ingredients; bring to a boil. Reduce heat, and simmer 1 hour or more. Ladle soup into bowls; top with tortilla chips and sour cream.
Yield: 8 servings (serving size: 1 cup soup, 2 tablespoons chips, and 1 tablespoon sour cream)
NUTRITION PER SERVING
CALORIES 185(18% from fat); FAT 3.7g (sat 0.8g,mono 1.4g,poly 0.7g); PROTEIN 15.3g; CHOLESTEROL 30mg; CALCIUM 32mg; SODIUM 409mg; FIBER 2g; IRON 1.1mg; CARBOHYDRATE 22.2g

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	301.75 Kcal (1263 kJ)
Calories from fat	68.87 Kcal
		% Daily Value*
Total Fat	7.65g	12%
Cholesterol	17.24mg	6%
Sodium	358.92mg	15%
Potassium	328.61mg	7%
Total Carbs	46.16g	15%
Sugars	2.29g	9%
Dietary Fiber	2.97g	12%
Protein	11.26g	23%
Vitamin C	3.5mg	6%
Iron	1.4mg	8%
Calcium	93.9mg	9%

Amount Per 100 g
Calories	212.51 Kcal (890 kJ)
Calories from fat	48.5 Kcal
		% Daily Value*
Total Fat	5.39g	12%
Cholesterol	12.14mg	6%
Sodium	252.77mg	15%
Potassium	231.42mg	7%
Total Carbs	32.51g	15%
Sugars	1.61g	9%
Dietary Fiber	2.09g	12%
Protein	7.93g	23%
Vitamin C	2.5mg	6%
Iron	1mg	8%
Calcium	66.1mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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