Friday, September 16, 2011

Tortilla Soup the Healthy Way

Hello everyone, fall is upon us and we all know with cooler weather comes the fall allergies, flu and colds.  When you are not feeling well all you want is comfort food without the guilt.  Lets face it we all get sick one time or another and some of us succumb to comfort food during this time.  If you are the few that do not well good for you I wish I could be that strong.  Today I have a recipe for you that is guilt free, loaded with veggies and protein..  What is this food of wonder you ask?  Tortilla soup, traditionally its not that good for you if you use the fried tortilla chips, however mine are a touch more healthier because I am not frying them and I am using whole wheat tortilla wraps that have flax and at 110 calories a wrap its worth it.  


32 oz of low sodium chicken stock or broth or make your own just use about 4 cups 
1 large red onion
1 large bell pepper of any kind
3 carrots peeled and diced
3 garlic cloves chopped
2 stalks of celery diced
3 boneless skinless chicken breasts
1 handful of parsley and or cilantro
1 jalapeno diced
2 cups of stewed tomatoes or 1 16 ouce can of tomatoes
1 can of green chilies
1 teaspoon of extra virgin olive oil
1 teaspoon of shredded cheese of your choice I used low fat Mexican blend
1/2 teaspoon of cumin
cooking spray I used extra virgin olive oil spray


In a 2 quart pot add half of the extra virgin olive oil and add in all veggies except for the chilies and tomatoes.  Your going to want to cook them until the onions and peppers soften up.  From here add in your tomatoes and cumin and cook on low. Next in a skillet add the rest of your evoo and dice up your chicken.  Cook the chicken just until its done and then add to your pot.  From here you will want to add the stock.  Bring ingredients to a boil and then simmer for about 45 minutes.  Right before the soup is finished cooking you will want to crisp up your tortilla wraps.  Pre heat your oven to 350 degrees.  Next spray your wraps on both sides and crisp up in the oven.  This only takes a few minutes so keep checking on them so they dont burn.  Now you are ready to plate it up, add desired amount of soup to a bowl, sprinkle with cheese.  Break up your tortillas ( count on one wrap per person.)  Put the broken tortillas on top of your soup.  You have a guilt free bowl of comfort food that is affordable and good for you.  Now let's just hope this does the trick for my husband who is sick.  Live, laugh and love all.

No comments:

Post a Comment