If you prefer, substitute store-bought baked corn tortilla chips for the fresh tortillas and omit step 1 of the recipe.

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

3 corn tortillas (6 inches), cut into 1/2-inch-wide strips

4 scallions, thinly sliced

3 cloves garlic, minced

1 large tomato, coarsely chopped

3 cups chicken broth, homemade or reduced-sodium canned

1 teaspoon cumin

1/2 teaspoon oregano

1/4 teaspoon salt

12 ounces skinless, boneless chicken breasts, cut crosswise into 1/4-inch-wide strips

1 cup frozen corn kernels

2 tablespoons fresh lime juice

Directions

1. In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the tortilla strips and cook until lightly crisped, about 1 minute. With a slotted spoon, transfer the strips to paper towels to drain.

2. Add the scallions and garlic to the pan and cook until the scallions are tender, about 1 minute. Stir in the tomato, broth, cumin, oregano, and salt, and bring to a boil. Reduce to a simmer, cover, and cook until the flavors have developed, about 5 minutes.

3. Add the chicken strips and corn. Cover and cook until the chicken is just cooked through, about 3 minutes. Stir in the tortilla strips and lime juice just before serving. Makes 4 servings

Black Bean & Corn Tortilla Soup Substitute 3 cups of Roasted Vegetable Broth for the chicken broth. Omit the chicken and add 1 can (15 ounces) rinsed and drained black beans. Add the beans in step 3, when you add the corn.

Nutrition Facts

per serving
calories 301
total fat 7.7g
saturated fat 1g
cholesterol 49mg
dietary fiber 3g
carbohydrate 34g
protein 25g
sodium 598mg

Good source of: niacin, selenium, vitamin B6

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 08 Sep 2011

Last Modified: 23 Mar 2015