Southwest Chicken Soup (dallis)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Dutch | *new-acq, Lowfat, Mcrecipe, Soup | 6 | Servings |
INGREDIENTS
| 2 | T | Olive oil |
| 8 | oz | Chicken breast fillet, cut |
| into 1/2-inch chunks | ||
| 1/4 | c | Finely diced onion |
| 2 | Garlic cloves, minced | |
| 1 | t | Cumin |
| 1/2 | t | Salt |
| 1/2 | t | Chili powder |
| 1/8 | t | Ground red pepper |
| 14 1/2 | oz | Chicken broth |
| 15 1/4 | oz | Corn kernels, undrained |
| 15 | oz | Black beans, rinsed and |
| drained | ||
| 14 1/2 | oz | Mexican-style stewed |
| tomatoes | ||
| 3 | 6-inch corn tortillas | |
| 2 | T | Chopped cilantro |
| 6 | T | Plain lowfat yogurt |
INSTRUCTIONS
Cut the skinless boneless chicken breast halves into bite-sized pieces (1/2-inch). Heat oil in a heavy Dutch oven over medium heat. Add chicken, and cook 3 to 4 minutes, stirring frequently, until opaque. Stir in onion, garlic, cumin, salt chili powder and red pepper. Cook 1 to 2 minutes, stirring frequently until garlic and spices are fragrant. Stir in broth, corn, black beans and stewed tomatoes. Increase heat to high and bring to a boil Reduce heat, cover and simmer 15 minutes. Meanwhile, heat oven to 450F. Halve the tortillas. Arrange in a stack and cut into 1/2-inch thick strips. Spread tortilla strips in a single layer on a baking sheet. Bake 5 minutes, stirring once, until crisp and lightly browned. Stir cilantro into soup, and ladle soup into bowls. Top servings with tortilla strip and a tablespoon of yogurt. Makes 6 servings. >Distributed by The Riverside Press-Enterprise, Food for 18-mar-98. >Edited by Pat Hanneman (Kitpath) MC Per Serving: 468 cals, 8.2 g fat (15% cff) Notes: (AP) "This soup can be assembled at short notice for a bunch of hungry people. Recipe won first prize in a magazine contest for recipes that can be made in 20 minutes or less, using both fresh and canned ingredients." Recipe by: Gogi Dallis, Flagstaff, Ariz. Posted to MC-Recipe Digest by KitPATh <phannema@wizard.ucr.edu> on Mar 18, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 303
Calories From Fat: 67
Total Fat: 7.6g
Cholesterol: 32.1mg
Sodium: 784.1mg
Potassium: 681.4mg
Carbohydrates: 38.8g
Fiber: 9.1g
Sugar: 3.3g
Protein: 22.4g