Recipes: Soup for Supper

the recipes

december 99

Soup for Supper

Spicy Tortilla Soup

(makes 6 servings)

6	cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
	canola oil cooking spray
1	cup (160 g) chopped white onion
2	jalapeño chile peppers, seeded and minced
2	cloves garlic, minced
2	cups (600 g) chopped plum tomato
1/2	tablespoon (7.5 ml) crushed dried oregano
	freshly ground pepper to taste
6	fresh corn tortillas, cut into thin strips
1	cup (140 g) shredded cooked chicken breast
3/4	cup (84 g) shredded low-fat Monterey Jack cheese
1	small ripe avocado, pitted, peeled, and cut lengthwise into twelve wedges
2	scallions, white part and 2 inches green, chopped
3	tablespoons (12 g) chopped cilantro
1	fresh lime, cut into six wedges

In a large soup pot, bring chicken broth to a boil; reduce heat to simmer.
Lightly coat a large nonstick skillet with cooking spray. Add onion, chile peppers, and garlic. Sauté over medium-low heat for 5 minutes, stirring occasionally. Add tomato, oregano, and pepper. Sauté, stirring, for 1 minute. Transfer mixture to soup pot and stir into simmering broth. Cover and simmer for 20 minutes.
Meanwhile, preheat oven to 450° (230°C), Gas Mark 8. Lightly coat a baking sheet with cooking spray. Arrange tortilla strips in a single layer on the baking sheet and bake until crisp, 5 to 7 minutes, tossing strips occasionally. Remove from oven and set aside.
Stir cooked chicken into simmering soup.
To serve, place 2 tablespoons (14 g) shredded cheese in each of 6 shallow soup bowls. Divide the soup equally between the bowls and top each serving with two avocado slices and some of the scallion and cilantro. Float tortilla strips on top and offer a wedge of lime to squeeze over each serving.

Per serving:	215 calories (32% calories from fat), 17 g protein, 8 g total fat (2.7 g saturated fat), 21 g carbohydrates, 4 g dietary fiber, 30 mg cholesterol, 221 mg sodium
Diabetic exchanges:	2 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1 fat

Mexican Christmas Salad

(makes 6 servings)

6	small canned beets
1	medium navel orange, peeled with white membrane removed
1	medium red apple, cored (peel intact)
1/4	fresh pineapple, about 2 ounces (60 g), peeled
1/4	cup (40 g) minced red onion
6	cups (480 g) mixed salad greens, rinsed and crisped
2	tablespoons (30 ml) olive oil
2	tablespoons (30 ml) red wine vinegar
2	tablespoons (30 ml) fresh orange juice
1	cup (120 g) fresh pomegranate seeds
1	tablespoon (8 g) chopped dry-roasted peanuts

Thinly slice the beets, orange, and apple. Cut the pineapple into small cubes and toss with red onion.
Put salad greens in a large salad bowl. Arrange a ring of orange slices alternating with apple slices around the outer edge, then the beet slices, piling the pineapple-onion mixture in the center.
In a small bowl, whisk together olive oil, vinegar, and orange juice. Drizzle evenly over salad. Do not toss.
Top with pomegranate seeds and sprinkle chopped peanuts over all. Serve at once, tossing as you serve.

Per serving:	138 calories (34% calories from fat), 3 g protein, 6 g total fat (0.8 g saturated fat), 22 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 89 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (fruit), 1 fat

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