LOW FAT--Tortilla Soup

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* Exported from MasterCook *

 

Tortilla Soup

 

Recipe By :

Serving Size : 8 Preparation Time :0:00

Categories : Taste For Living

 

Amount Measure Ingredient -- Preparation Method

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SOUP:

5 cups frozen or fresh corn kernels -- cut from 12 cobs

1 28 oz can hominy -- drained & rinsed

2 cups cooked or canned black beans -- rinsed & drained

1 14.5 oz can diced low-sodium tomatoes -- pureed

3 carrots -- peeled & diced (about 1 cup)

1 teaspoon chili powder

1 teaspoon chopped Skillet Roasted Chile

7 cups vegetable stock

1 lime -- cut in half

2 tablespoons chopped fresh cilantro

TORTILLA STRIPS:

1 14 oz package fat-free corn or flour tortillas

1 teaspoon ground cumin

1 teaspoon chili powder

1/2 teaspoon granulated onion

cooking spray

 

In a soup pot, combine corn, hominy, black beans, tomatoes, carrots, chili

powder, roasted peppers and stock. Bring to a boil, reduce heat to medium-low

and simmer until vegetables are just tender, about 25 minutes.

 

While the soup is simmering, make the tortilla strips: Preheat oven to 350ºF.

Slice tortillas into thin ribbons about 1/2 inch wide and 2 to 3 inches long. In

a large bowl, toss tortilla strips with cumin, chili powder and onion. Lightly

spray a baking sheet with cooking spray and spread strips on sheet. Bake for 20

minutes, until light brown.

 

Squeeze juice from lime into soup.

 

Ladle soup into bowls. Top with a mound of tortilla strips. Sprinkle with

chopped cilantro, if desired.

 

 

 

Source:

" http://www.tasteforliving.com "

Yield:

" 3 quarts "

 

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Per serving: 231 Calories (kcal); 4g Total Fat; (17% calories from fat); 7g

Protein; 41g Carbohydrate; 2mg Cholesterol; 1648mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat;

0 Other Carbohydrates

 

NOTES : Skillet Roasted Chile: Roasting jalapeño, serrano and other small fresh

chiles softens their flesh and mellows their fire, while adding a warm roasted

flavor. To roast, heat a small heavy skillet over high heat. Add the whole

peppers and cook, shaking the pan, until the skins are soft and begin to char in

places. Transfer peppers to a bowl to cool. When cool enough to handle, slice

open and, with a small knife, scrape the flesh away from the skin. On average,

one jalapeño chile yields about one tablespoon chopped. Canned roasted chiles

may be substituted for fresh.

 

Time Saver: Substitute canned vegetable broth for homemade vegetable stock and

use canned diced green chiles.

 

Make Ahead: The soup base may be prepared in advance and stored for up to 2 days

in the refrigerator or 1 month in the freezer. The tortilla strips may be baked

in advance and stored in an airtight container for at least 1 week.

 

Photo available at: http://albums.photopoint.com/j/AlbumIndex?u=23168 & a=685914

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0