Nutrition Facts| Serving Size | 1/6 of recipe | | Calories | 332 | | Total Fat | 10 g | | Saturated Fat | 3 g | | Sodium | 1,342 mg | | Total Carbohydrate | 32 g | | Dietary Fiber | 9 g | | Protein | 29 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Low-fat, reduced-sodium chicken broth | 1 32-ounce box | | 98% fat-free cream of mushroom soup | 1 10.75-ounce can | | Jalapeno, diced (optional) | ½-1 | |
Black beans, drained
* | 16-ounce can | | Cooking spray | | Garlic clove, minced | 1 | | Small white onion, chopped | 1 | | Yellow bell pepper, chopped | 1 | | Chicken breast halves, cut into 1-inch cubes | 2 | | Cumin | 1 tablespoon | | Chili powder | ½ tablespoon | | Low-fat sour cream | 2 tablespoons | | Reduced-fat grated cheddar cheese | 2 tablespoons | | Salsa | 2 tablespoons | | Lime | 1 | | 6-inch flour tortillas, cut into ½-inch strips | 6 |
*To reduce sodium content, rinse beans in a strainer under cool running water.
Directions - Add chicken broth, mushrooom soup, jalapeno, and black beans to a large crockpot (alternatively, you can use a large pot on the stove over medium-low heat).
- In a nonstick skillet coated with cooking spray, sauté garlic, onion, and pepper for 2-3 minutes over medium-high heat. Add chicken, cumin, and chili powder, and continue cooking 3-4 minutes, until chicken is lightly browned on all sides. Transfer vegetable and chicken mixture to crockpot (or pot).
- Cook in crockpot for 3-4 hours on high (or simmer in a pot over low heat for 1-2 hours).
- Bake tortilla strips on a nonstick cookie sheet at 350°F for 10 minutes, or until crisp.
- Serve soup in bowls over tortilla strips, topping each with ½ tablespoon sour cream, ½ tablespoon cheese, ½ tablespoon salsa, and a slice of lime.
Exchanges
3 very lean meats/substitutes; 1 vegetable; 1 starch; 1.5 fat Side Suggestions: Quesadilla Dippers
Place a tortilla on skillet coated with cooking spray over medium-high heat. Top with 1/3 cup reduced-fat grated cheddar cheese, fold over, and continue cooking for 1-2 minutes per side, until cheese melts. Repeat. Cut each tortilla into 4 wedges, and serve with soup. Nutrition Info (for 2 wedges): 81 calories; 9 g carbohydrates; 6 g protein; 2 g fat (1 g sat); 0.5 g fiber; 186 mg sodium. Exchanges: ½ carbohydrate; ½ lean meat substitute. |