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Dinner: Chicken Tortilla Soup (No Tortilla)
This is a yummy South Beach variation of chicken tortilla soup.
This recipe includes superfoods such as:
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1 cup sour cream, reduced fat
1 cup shredded chedder cheese, low fat
1 tbsp crushed red pepper
5 tbsps taco seasoning
1 tsp olive oil
5 units chicken breast, boneless and skinless
3 cans chicken broth
3 tsps garlic, chopped
1 cup chopped onions
1 can tomatoes, diced
1 cup tomato sauce
2 cups black beans
Instructions
1. Clean and cube raw chicken breast and boil it in water until fully cooked, then drain and rinse chicken.
2. Sauté the garlic, onions and crushed red pepper with a tsp of olive oil.
3. Put in a roster pan, add chicken broth (like swansons brand), diced tomatoes, tomato sauce and a package of taco seasoning.
4. Drain and rinse 2 cans of black beans and add them to the pot.
5. Lightly boil for about 20 minutes.
6. Top with reduced fat cheese of your choice like cheddar or colby, reduced fat sour cream, and avocado.
7. For family members not on the diet, sprinkle with totilla chips too.
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Serving Size: 8
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 242 kcal | ||
| Fat 7.59 g | ||
| Carbohydrate 19.79 g | ||
| Protein 23.83 g | ||
| Iron 155 mg | ||
| Calcium 134 mg | ||
| Cholesterol 40 mg | ||
| Monounsaturated Fat 2.5 g | ||
| Polyunsaturated Fat 0.83 g | ||
| Saturated Fat 3.62 g | ||
| Trans Fat 0.01 | ||
| Sodium 1258 mg | ||
| Sugar 3.68 g | ||
| Potassium 746 mg | ||
| Vitamin A 99 mcg | ||
| Vitamin C 123 mg | ||
| Fiber 5.6 g | ||
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