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Taco Soup

Recipe Image

More of a main dish, this zesty soup can be varied by adding sliced zucchini or other veggies. Other garnishes, such as lower fat sour cream, chopped tomatoes and shredded cheese could also be added at serving time.

Preparation facts

Servings: 10

Yield: 15 cups (3.5L)

Ingredients

1 tsp vegetable oil (5mL)

1 cup (180g) chopped onion

1 tsp (2g) oregano

1/2 tsp (1g) chili powder

1 tsp (2g) cumin

1 clove garlic, minced

4 cups (1L) chicken broth

1 cup (240mL) water

1 cup (240mL) tomato sauce

1 can (15 ounce, 425g) garbanzo beans

1 cup (150g) corn kernels (frozen or fresh)

2 cups (300g) white meat chicken, cut into 1-inch (2.5cm) cubes

2 cups (55g) tortilla chips, reduced fat

1/3 cup (15g) cilantro, chopped

Directions

Heat the oil in a large soup pot. Add onion and sauté until tender.

Add oregano, chili powder, cumin, and garlic, and sauté for one minute more.

Add chicken broth, water, tomato sauce, and corn, and cook for about 15 minutes more.

Add chicken pieces and garbanzo beans and bring the soup to a boil.

Reduce heat and simmer for about 10 more minutes, until the chicken pieces are completely cooked.

Ladle into bowls and place about 1/3 cup tortilla chips (20g) on top of the soup. Sprinkle cilantro on top of the tortilla chips and serve.

Nutrition facts

Serving Size 1 serving
Calories 246
Calories from Fat 86 (35%)
% Daily Value*
15%Total Fat 10g
8%Saturated Fat 1.6g
Polyunsaturated Fat 4g
Monounsaturated Fat 3g
7%Cholesterol 21mg
25%Sodium 588mg
12%Potassium 409mg
9%Total Carbohydrate 27g
15%Dietary Fiber 3.8g
Sugars 3g
Sugar Alcohols 0g
27%Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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