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Chicken Enchilada Soup
Courtesy of CanolaInfo
Servings: 8
Prep Time: 10 Min. Cook Time: 18 Min. What you need:
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+ 1 Tbsp. canola oil (15 mL)
+ 1 onion, chopped + 1 lb. raw ground chicken or turkey (500 g) + 4 garlic cloves, minced + 1 Tbsp. chili powder (15 mL) + 1 tsp. cumin 5 mL) + 1/4 c. tomato paste (60 mL) + 2 Tbsp. chopped fresh parsley or cilantro (30 mL) + 4 c. no-salt-added or reduced sodium chicken broth (1 L) + 1 red bell pepper, chopped + 1 green bell pepper, chopped + 3/4 c. medium salsa (175 mL) + 2 small whole wheat flour tortillas + 1/4 tsp. ground black pepper (1 mL) + canola oil cooking spray + 1/2 c. reduced fat cheddar cheese (125 mL) What to do:
1. In saucepan, heat canola oil over medium heat and cook onion, chicken, garlic, chili powder and cumin for about 8 minutes or until onion is softened and chicken is no longer pink and starting to brown.
2. Stir in tomato paste and parsley until coated. Add broth, peppers and salsa; bring to a simmer. Cook for about 10 minutes or until peppers are tender but firm. 3. Preheat oven to 400°F (200°C). 4. Meanwhile, using kitchen scissors, cut tortillas into 1/2-inch (1-cm) strips. Spray strips with canola oil cooking spray and sprinkle with pepper. Place on parchment paper-lined baking sheet and bake for about 5 minutes or until golden and crisp. 5. Ladle soup in bowls and sprinkle with cheese and tortilla strips. * Recipe courtesy of Emily Richards and CanolaInfo. Nutritional information:
Calories: 190; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 50mg; Total Carbs: 16g; Fiber: 2g; Protein: 15g; Sodium: 260mg;
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