Related recipes: Beans and Grains, Corn,
Dairy-Free, Egg-Free, Fall,
Garlic, Herbs, High Fiber, 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.
Preparation facts
Servings: 10
Yield: 15 cups (3.5L)
Ingredients
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
Directions
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.
Nutrition facts
Serving Size 1 serving
Calories 246
Calories from Fat 86 (35%)
% Daily Value*
15%Total Fat 10g
8%Saturated
Fat 1.6g
Polyunsaturated Fat 4g
Monounsaturated Fat 3g
7%Cholesterol 21mg
25%Sodium 588mg
12%Potassium 409mg
9%Total
Carbohydrate 27g
15%Dietary
Fiber 3.8g
Sugars 3g
Sugar Alcohols 0g
27%Protein 13g