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 Tomato Chicken Tortilla Soup
serves 6

2 cans (14 1/2 each) spicy stewed tomatoes
1 jar (24 oz.) mild thick and chunky salsa
1 frozen package (about 16 oz.) frozen corn kernels
1 can (15 oz.) chili beans, undrained
1 can (15 oz.) chicken
1-2 teaspoons chili powder
5 tablespoons reduced-fat sharp cheddar cheese
6 tablespoons crushed reduced-fat tortilla chips
6 tablespoons fat-free sour cream

In a large Dutch oven, combine tomatoes, salsa, corn, chili beans, chicken and chili powder.  Heat through. 

Before serving, top with 1 tablespoon cheese, 1 tablespoon crushed tortilla chips, and 1 tablespoon sour cream.

Per serving:

Calories:  188
Fat:  4 grams
Saturated Fat:  .5 grams
Cholesterol:  15 milligrams
Sodium:  634 milligrams
Fiber:  3 grams

 

ADDITIONAL TOPICS TO HELP YOU:

Casseroles

Salads

Limit Sodium

Convenience

Preserving Nutrients in your Foods

Add Flavor to Meals
Tools for Nutritious Cooking Increase Your Calcium Add Fiber with Beans
Soups Label Reading Add Fiber with Veggies
Nutrient Checklist Caffeine Amounts Low-Fat Baking and Cooking
Safe Food Temperatures Grill a Healthy Meal Cooking with Herbs and Spices

You will find the following nutrition tools helpful.  Cooking With MyPyramid is a family cookbook with helpful tips, nutritious and delicious recipes, and contains many challenges to motivate you to prepare recipes and make changes.  The book comes with a Healthy Snack Turn™ to help you select nutritious foods at the grocery store and a Your Pyramid Connections Slide Guide™ to help you determine your recommended daily food groups and amounts based on your age, activity, and gender.  Each can be ordered separately or as a set.  The cookbook comes with the tools and is $14.95.  Individually the tools are $3.50 each. 

Click on each picture to find out more.      

  
 

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