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| Food Groups: Dairy, Protein Meal Type: Soup & Stews Nutrition Content: Good Source of Calcium Origin: American Special Features: Quick to Prepare (under 30 minutes) |
Enjoy this quick and zesty meal in a bowl that you can prepare for your family in less than thirty minutes.
Ingredients:
Cooking spray
1/2 pound boneless, skinless Chicken breasts cut into bite-size pieces
1/2 teaspoon Garlic powder
1/2 teaspoon dried Oregano
2 cans reduced-fat/sodium cream of Chicken soup
2 cups Milk – low-fat or fat-free
2 4-ounce cans chopped green Chilis (mild or hot to taste)
2 corn Tortillas – cut into 1/2 inch strips
1/2 cup shredded Cheddar cheese – regular or low fat
Preparation:
1. Spray a dutch oven or medium-size pot with cooking spray.
2. Saute chicken mixed with garlic and oregano, over medium heat for 5-7 minutes until no longer pink.
3. Add cream of chicken soup, milk and green chiles. Reduce heat to low and simmer for 15 minutes, stirring occasionally. While soup is simmering, preheat oven to 450 degrees.
4. Spray a cookie sheet with cooking spray and lay corn tortilla strips on the cookie sheet. Spray the tops lightly with cooking spray. Bake for 5 minutes or until lightly browned. Remove from oven.
5. To serve, ladle soup into soup bowls and top with tortilla strips and shredded cheese.
| Nutrient Information |
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| Calories: 248 |
| Total Fat: 8 g |
| Saturated Fat: 4 g |
| Polyunsaturated Fat: 0 g |
| Monounsaturated Fat: 1 g |
| Sodium: 1247 mg |
| Carbohydrates: 19 g |
| Protein: 25 g |
| Fiber: 2 g |
| Vitamin A: |
| Vitamin C: |
| Calcium: 265 mg |
| Iron: |
Cook’s Notes:
Enjoy a taste of the ol’ Southwest. This is delicious and heart healthy dish that is also rich and satisfying. One ounce of green chile provides 15% of your daily requirement of Vitamin C, so this dish really packs a wallop!
The leftovers reheat well and this also makes a delicious and always well received dish for an office potluck (doubles easily for larger groups).
Use reduced-sodium canned soup and chiles to lower the salt in this dish.