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Chicken Enchilada Soup

Yield 2 servings.

Ingredients

  • 1 (6-inch) corn tortilla
  • Vegetable cooking spray
  • 1 teaspoon vegetable oil
  • 1 (4-ounce) skinned, boned chicken breast half, cubed
  • 2 tablespoons all-purpose flour
  • 1/2 cup no-salt-added tomato sauce
  • 1/4 cup skim milk
  • 1 (13 1/2-ounce) can no-salt-added chicken broth
  • 3/4 teaspoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic powder
  • Dash of ground red pepper
  • 1/4 cup seeded, chopped tomato
  • 2 tablespoons (1/2 ounce) shredded reduced-fat sharp Cheddar cheese
  • 1/2 teaspoon minced jalapeno pepper (optional)

Nutrition Information

  • calories 225
  • caloriesfromfat 26 %
  • fat 6.6 g
  • satfat 2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 20.2 g
  • carbohydrate 20 g
  • fiber 0.0 g
  • cholesterol 38 mg
  • iron 0.0 mg
  • sodium 397 mg
  • calcium 0.0 mg

How to Make It

  1. Cut tortilla into very thin strips; place on a baking sheet. Bake at 325° for 10 minutes or until crisp. Set aside.

  2. Coat a medium saucepan with cooking spray; add oil. Place over medium-high heat until hot. Add chicken; saute 4 minutes or until lightly browned. Add flour, and cook, stirring constantly, 1 minute. Gradually stir in tomato sauce, milk, and chicken broth. Stir in chili powder and next 4 ingredients. Cover, reduce heat, and simmer 15 minutes, stirring occasionally.

  3. To serve, ladle soup into individual bowls, and top each serving with half of tortilla strips, 2 tablespoons tomato, 1 tablespoon cheese, and, if desired, 1/4 teaspoon jalapeno pepper.

Cooking Light Light Cooking for Two