Recipes Soups and Stews — 23 November 2012

By: Jodie Shield, RD

Got any left over turkey? Then you have to try my Turkey Tortilla Soup. It’s quick and easy to make, good for you, and tastes one-hundred times better than canned soup.  Actually, I make it all year round but instead of turkey, I use chicken breast. You’ll find my original recipe for Chicken Tortilla Soup soup in my book Healthy Eating, Healthy Weight for Kids and Teens. If I don’t have any left over turkey, I simply cook a few extra chicken breasts when I am making dinner (I call those planned-overs).  Or, I pick up a roasted chicken breast at the deli counter.  Lately, I noticed that my supermarket, Jewel, has roasted chicken breast already shredded in the cold-food section – how convenient!

I am not sure which recipe version of my Tortilla Soup I like better – Turkey or Chicken.  So I am asking you and your family to decide. Go ahead and prepare the soup both ways.  Which do you prefer?

Turkey Tortilla Soup

Makes 6 servings

Ingredients:

  • 1 14 1/2-ounce can low-sodium chicken broth (home make if you have it handy!)
  • 3/4 cup water
  • 1 cup medium chunky-style salsa
  • 2 teaspoons chili powder or hot pepper sauce
  • 10 ounces cooked turkey breast, shredded or cut into strips
  • 1 8 1/2-ounce can no-salt-added corn, drained
  • 1/2 cup cooked dried black beans (or use no-salt added, canned black beans), drained and rinsed
  • 1 tablespoon fresh cilantro (optional)
  • 1 cup crused baked tortilla chips
  • 1/4 cup (2 ounces) shredded, reduced-fat Monterey Jack cheese

Directions:

Place all of the ingredients except the tortilla chips and cheese into a large saucepan and heat to boiling. Reduce the heat to medium-low and cook covered for about 5 minutes. Stir in tortilla chips and cheese. Serve hot.

Nutrition Information: 178 calories, 44 grams carbohydrate, 5.6 grams fat, 2 grams saturated fat, 26 milligrams cholesterol, 3 grams dietary fiber, 680 milligrams sodium

 

 

 

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Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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