Penn Herb Wellness Guide
Chicken Tortilla Soup with Corn and Spinach
Baby spinach, frozen corn, store-bought roast chicken, and canned broth are healthy convenience foods. Combined, they make a soup with flavor that tastes like it took more than 15 minutes to make.
Ingredients
- 2 tsp canola oil
- 1 onion, chopped
- 3 cups fat-free, reduced-sodium chicken broth
- 1 cup frozen or canned corn kernels
- 4 cups lightly packed baby spinach (4 ounces)
- 2 cups diced cooked chicken breast
- 1/2 cup salsa
- juice of 1 lime
- salt and freshly ground black pepper
- 1/4 cup coarsely chopped cilantro leaves
- 1 oz unsalted tortilla chips
Directions
- Heat the oil in a deep medium saucepan over medium-high heat. Saut the onion until it is translucent.
- Pour in the chicken broth. Add the corn and spinach. Reduce the heat to medium and cook until the corn is heated through and the spinach is bright green, 3 minutes. Mix in the chicken, salsa, and lime juice. Season the soup to taste with salt and pepper.
- To serve, divide the soup among 4 deep bowls. Top each bowl with one quarter of the cilantro. Coarsely crush the tortilla chips and stir one quarter of them into each bowl. Serve immediately.
Copyright 2005 by Dana Jacobi
Nutrition Facts
Calories 268
Calories from Fat 73 (27%)
(13%)Total Fat 8g
(8%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
(20%)Cholesterol 60mg
(12%)Sodium 291mg
(21%)Potassium 734mg
Total Carbohydrate 22g
(13%)Dietary Fiber 3g
Sugars 4g
Sugar Alcohols 0g
(57%)Protein 29g
* 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.
Copyright 2024 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.