I teamed up with the good folks at WBRZ this week to highlight some of my favorite recipes for Breast Cancer Awareness Month. This Chicken Tortilla Soup is in the caregiver chapter of my Eating Well Through Cancer book as it makes a deliciously warm comfort food to take to a friend or loved one that is undergoing treatment to fight cancer. The book is also now available as an eBook for your Ipad, Kindle or other device. In the doctor’s note for this recipe it adds that tomatoes are high in lycopene, and Vitamins A and C and that Vitamin C promotes healthy gums and teeth, aiding in iron absorption and wound healing. Check out more information about my cancer book, And, if you are looking for the perfect PINK GIFT, any friend will have fun with Too Hot in the Kitchen
Chicken Tortilla Soup
A one pot popular and really tasty version of southwestern chicken soup.
Makes 8 (1-cup) servings
1 onion, chopped
1 teaspoon minced garlic
4 cups low-sodium, fat-free chicken broth
1 (28-ounce) can diced tomatoes
1 teaspoon chili powder
1 teaspoon ground cumin
2 tablespoons lime juice
1 (16-ounce bag) frozen corn
2 cups shredded skinless Rotisserie chicken breast
Tortilla Strips (see recipe)
1 cup shredded reduced-fat Cheddar cheese
1/2 cup chopped green onions
1 small avocado, peeled and diced, (optional)
1. In large pot coated with nonstick cooking spray, sauté the onion and garlic until tender, about 5 minutes.
2. Add chicken broth, tomatoes, chili powder, cumin, lime juice, corn and chicken. Bring to boil, reduce heat and simmer about 15 minutes, time permitting.
3. Serve with tortilla strips (see below), cheese, green onion, and avocado, if desired.
Nutritional information per serving:
Calories 345, Protein 31g, Carbohydrate 40g, Fat 7g, Calories from Fat 18%, Saturated Fat 3g, Dietary Fiber 5g, Cholesterol 57mg, Sodium 791mg Diabetic Exchanges:
2.5 lean meat, 2 starch, 2 vegetable
Terrific Tip: Topping with cheese adds both protein and calories to your meal.
Nutrition Nugget: A dish your whole family will enjoy. Tomatoes are high in lycopene, and Vitamins A and C. Vitamin C is a member of the antioxidant family of vitamins. Vitamin C promotes healthy gums and teeth, aiding in iron absorption and wound healing.
6 (8-inch) flour tortillas (use corn tortillas for gluten-free option)
1. To make tortilla strips, while soup is cooking, preheat oven to 350°F.
2. Cut tortillas into 1/2-inch wide strips. Coat baking sheet with nonstick cooking spray and lay strips over sheet. Bake 15-20 minutes or until lightly browned. Strips may be stored in zip lock bags.
Light and fluffy, this muffin has all of the flavor of your favorite spiced cookie in this moist anytime snack or breakfast muffin. Keep some muffins in the freezer to pop out when not feeling well and need a boost. Ginger has been shown to help nausea symptoms so these muffins may be just the ticket to feeling better. This recipe actually comes from my Eating Well To Fight Arthritis book which makes the perfect pink present this month.
Makes 20 muffins
1 1/2 cups whole wheat flour
1 cup all-purpose flour
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 cup sugar
1/3 cup canola oil
1 cup molasses
1 cup boiling water
2 teaspoons baking soda
1. Preheat oven 325°F. Coat muffin pans with nonstick cooking spray or line with papers.
2. In large bowl, combine both flours, ginger, cinnamon, and cloves. Set aside.
3. In medium bowl, whisk together sugar and oil. Add molasses and eggs whisking until blended. In glass measuring cup, combine water and baking soda. Stir to dissolve. Pour in egg mixture and whisk until blended. Add egg mixture to flour mixture, stirring just until combined.
4. Spoon batter into paper lined tins, filling 1/2-3/4 full. Bake 20- 25 minutes or until inserted toothpick comes out clean.
Nutritional information per serving:
Calories 161, Calories from Fat 25%, Fat 5g, Saturated Fat 0g, Cholesterol 19mg, Sodium 140mg, Carbohydrates 28g, Dietary Fiber 1g, Total Sugars 14g, Protein 2g, Dietary Exchanges: 2 starch, 1/2 fat