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Related recipes: Beans and Grains, Corn, Dairy-Free, Egg-Free, Fall, Garlic, Herbs, High Fiber, Low-Sugar, Main Dishes, Onions, Poultry, Soups, Soups/Salads, 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.
Servings: 10
Yield: 15 cups (3.5L)
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
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.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–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 September 2008.
