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Tortilla Soup with Grilled Chicken

Tortilla Soup with Grilled Chicken
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Tortilla Soup with Grilled Chicken

Try our version of a popular Mexican soup—same great flavor but with less sodium. ¡Muy delicioso!

Ingredients

Servings  4  

  • Cooking spray
  • 2 6-inch corn tortillas, halved, cut into 1/4-inch-wide strips
  • 2 cups fat-free, low-sodium chicken broth
  • 2 cups water
  • 8 oz. canned, no-salt-added tomato sauce
  • 6 oz. cubed, skinless grilled chicken breast, cooked without salt, all visible fat discarded
  • 1 small yellow summer squash (about 4 ounces), diced
  • 1 small zucchini (about 4 ounces), diced
  • 1/2 cup frozen whole kernel corn
  • 1 tsp. salt-free, all-purpose seasoning blend
  • 1 tsp. chili powder
  • 1 tsp. onion powder
  • 1 tsp. olive oil
  • 1/2 tsp. ground cumin
  • 1/4 tsp. dried oregano (crumbled)
  • 1/4 tsp. salt
  • 1/4 cup shredded, low-fat cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Arrange the tortilla strips in a single layer on the baking sheet. Lightly spray with cooking spray.
  2. Bake for 10 minutes, or until crisp.
  3. Meanwhile, in a medium saucepan, bring the remaining ingredients except the Cheddar to a simmer over medium-high heat. Reduce the heat and simmer, covered, for about 15 minutes. Just before serving, sprinkle the soup with the tortilla strips and Cheddar.

Tip: Serving size 1 1/4 cups

Nutrition Facts

Tortilla Soup with Grilled Chicken
CaloriesCalories
168 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
3g Per Serving

Nutrition Facts

Calories 168
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 38 mg
Sodium 288 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 5 g
Protein 19 g

Dietary Exchanges
½ starch, 2 lean meat, 1 vegetable

This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks..
Try our version of a popular Mexican soup—same great flavor but with less sodium. ¡Muy delicioso!

Nutrition Facts

Tortilla Soup with Grilled Chicken
CaloriesCalories
168 Per Serving
ProteinProtein
19g Per Serving
FiberFiber
3g Per Serving
×
Calories 168
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 38 mg
Sodium 288 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 5 g
Protein 19 g

Dietary Exchanges
½ starch, 2 lean meat, 1 vegetable

Ingredients

Servings  4  

  • Cooking spray
  • 2 6-inch corn tortillas, halved, cut into 1/4-inch-wide strips
  • 2 cups fat-free, low-sodium chicken broth
  • 2 cups water
  • 8 oz. canned, no-salt-added tomato sauce
  • 6 oz. cubed, skinless grilled chicken breast, cooked without salt, all visible fat discarded
  • 1 small yellow summer squash (about 4 ounces), diced
  • 1 small zucchini (about 4 ounces), diced
  • 1/2 cup frozen whole kernel corn
  • 1 tsp. salt-free, all-purpose seasoning blend
  • 1 tsp. chili powder
  • 1 tsp. onion powder
  • 1 tsp. olive oil
  • 1/2 tsp. ground cumin
  • 1/4 tsp. dried oregano (crumbled)
  • 1/4 tsp. salt
  • 1/4 cup shredded, low-fat cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Arrange the tortilla strips in a single layer on the baking sheet. Lightly spray with cooking spray.
  2. Bake for 10 minutes, or until crisp.
  3. Meanwhile, in a medium saucepan, bring the remaining ingredients except the Cheddar to a simmer over medium-high heat. Reduce the heat and simmer, covered, for about 15 minutes. Just before serving, sprinkle the soup with the tortilla strips and Cheddar.

Tip: Serving size 1 1/4 cups
This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks..

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.