My Favorite Tortilla Soup

From Rachael Ray

Why-the-Chicken-Crossed-the-Road

Santa Fe-Tastic Tortilla Soup

6 servings
Cooktime: 25 minutes

• Vegetable or corn oil, for drizzling


• 3 ears corn on the cob or 2 ears fresh-frozen cobs, defrosted


• 1 red bell pepper, split and seeded (or pre-roasted red peppers)


• 1 pound chicken breast tenders


• 1 teaspoon poultry seasoning, 1/3 palm full


• 1 teaspoon cumin, 1/3 palm full


• Salt and pepper


• 1 small to medium zucchini, small dice


• 1 medium yellow skinned onion, chopped


• 3 cloves garlic, chopped


• 1 to 2 chipotle in adobo peppers (medium to hot heat level), chopped -- available in small cans in Mexican and Spanish food section of market


• 1 can stewed tomatoes, 28 ounces


• 1 can tomato sauce, 8 ounces


• 3 cups chicken stock, available in re-sealable paper containers on soup aisle


• 4 cups blue corn tortilla chips, broken up into large pieces


• 1 cup shredded cheddar or pepper Jack cheese


• 1/2 cup non-fat sour cream

Optional garnishes:

• 1/4 red raw onion, chopped


• 2 to 3 tablespoons chopped cilantro or parsley leaves


• 1 ripe avocado, diced and dressed with the juice of 1/2 lemon

Directions

1. Heat a grill pan to high and a soup pot to medium high. Drizzle oil on corn and place on grill. Add red pepper to grill with corn. Char vegetables 10 minutes, total, turning occasionally. Remove to cool, 5 minutes. Remove charred skin from the pepper.


2. While vegetables cook, dice chicken. Add 2 tablespoons oil to hot soup pot. Add chicken to pot. Season with poultry seasoning, cumin, salt and pepper. Lightly brown chicken on each side. Add zucchini, onions and garlic and chipotle peppers. Cook vegetables with chicken 5 to 7 minutes to soften. Add tomatoes, tomato sauce and stock. Bring soup to a bubble, reduce heat to medium low.


3. Scrape corn off cob and add to soup. Chop grilled red pepper and stir into soup. Add chips to soup in handfuls and fold in. Serve soup immediately with scatter of shredded cheese and a dollop of sour cream. Top with any or all of the suggested garnishes.

Nutritional Information

354 calories
12 g fat
27 g protein
28 g carbs
7 g fiber

Sesame Chicken Fingers

Courtesy of Shape magazine

Serves: 4
Prep Time: 65 minutes
Cook Time: 15 minutes

Ingredients

• 1 teaspoon light soy sauce


• 1 teaspoon Dijon mustard


• 4 teaspoons water


• 4 teaspoons turmeric


• 4 4-ounce boneless, skinless chicken breasts each sliced into 4 strips (or 1 lb. chicken breasts sliced into 16 strips)


• 4 tablespoons toasted black and white sesame seeds


• Low-fat peanut sauce* (see below)

Low-Fat Peanut Sauce

• 1/4 cup unsweetened peanut butter


• 1/4 cup water


• 2 tablespoons fresh lime juice


• 1 tablespoon low-sodium soy sauce


• 1/2 teaspoon grated lime zest


• 1/2 teaspoon minced garlic


• 1/2 teaspoon grated fresh gingerroot


• 1/2 teaspoon Thai chili paste

Directions

1. In a small bowl, mix the soy sauce, mustard, water, and turmeric. Marinate the chicken in the mixture up to one hour. Coat the chicken with sesame seeds.


2. Preheat oven to 350 degrees. Place the chicken on a nonstick baking pan. Bake 12 to 15 minutes or until chicken strips are cooked through. Serve with Low-fat Peanut Sauce on the side.


3. Low-Fat Peanut Sauce- Prep time: 5 minute. In a small bowl or food processor, combine all ingredients. Mix until smooth. Use immediately, refrigerating extra sauce for up to 3 days.

*Optional ingredients are not included in the nutritional analysis.

Nutritional information

191 calories
8g fat
4 g carbs
26 g protein
2 g fiber

Chicken Berry Salad with Citrus Vinaigrette

(Via McCormicks) The Citrus Vinaigrette is a perfect foil for the chicken, berries and pecans in this main dish salad. Serve at a summer luncheon or pack the ingredients separately to bring to a picnic.

Makes 4 servings.
Prep Time: 15 minutes
Refrigerate Time: 30 minutes
Cook Time: 15 minutes

INGREDIENTS

Citrus Vinaigrette:

• 1/3 cup olive oil


• 1/3 cup orange juice


• 1 tablespoon sugar


• 1 teaspoon McCormick® Cinnamon, Ground


• 1 teaspoon McCormick® Ginger, Ground


• 1/8 teaspoon salt

Salad:

• 1 pound boneless skinless chicken breast halves


• 1 package (6 ounces) baby spinach leaves


• 1 cup blueberries


• 1/2 cup raspberries


• 1/2 cup sliced strawberries


• 1/4 cup toasted pecan pieces

DIRECTIONS

1. For the Vinaigrette, mix all ingredients in small bowl until well blended. Refrigerate 1/2 of the vinaigrette to use as dressing. Place chicken in large resealable plastic bag or glass dish. Add remaining vinaigrette; turn to coat well.


2. Refrigerate 30 minutes or longer for extra flavor. Remove chicken from marinade. Discard any remaining marinade.


3. Grill over medium-high heat 6 to 8 minutes per side or until chicken is cooked through, turning frequently. Cut chicken into thin slices.


4. Toss spinach, berries and pecans in large bowl. Divide among 4 plates. Arrange chicken over salad. Whisk reserved vinaigrette. Drizzle over salads.

NUTRITION INFORMATION

Calories: 439
Fat: 27 g
Carbohydrates: 20 g
Cholesterol: 73 mg
Sodium: 208 mg
Fiber: 5 g
Protein: 29 g

Low-Fat Roasted Lemon Pepper Chicken

(Via Recipe Zaar)

SERVES 4

Ingredients

* 1 roasting chicken (about 3 lbs)
* 2 lemons
* 2 cloves garlic
* 1 small onion, peeled & quartered
* salt, to taste
* lemon pepper, to taste
* 4 medium potatoes, peeled & quartered

Directions

• Cut both lemons in half.


• Put the first half into the chicken cavity along with the garlic& onion.


• Place chicken into a non stick oven roasting pan or lightly spritz a regular pan with a cooking spray such as Pam.


• Squeeze the juice from the second lemon half over the chicken, season with salt, followed by a good shaking of lemon pepper; surround with the potatoes.


• Bake uncovered, in a preheated 325F oven for 30 minutes.


• Squeeze juice from 3rd lemon half over chicken, sprinkle with more lemon pepper& turn the potatoes; return to oven for another 30 minutes.


• Remove from oven, squeeze juice from the last lemon half over chicken, sprinkle with more lemon pepper& turn the potatoes; return to oven for the final 30 minutes.

Nutritional information

226 calories
13 g fat
11 g carbs
16 g protein

Cooking Light's Ultimate Summer Cookbook

The folks over at Cooklight Light magazine have put together a great selection of recipes geared toward enjoying the summer without packing on the pounds. Perhaps taking a few off, actually. CLICK HERE to check out the whole collection -- which includes drinks, appetizers, entrees, side dishes and desserts -- or take a look at the three I think I'll try first below.

Grilled Pepper Poppers

* 1/2  cup  (4 ounces) soft goat cheese
* 1/2  cup  (4 ounces) fat-free cream cheese, softened
* 1/2  cup  (2 ounces) grated fresh Parmesan cheese
* 1/2  cup  finely chopped seeded tomato
* 2  tablespoons  thinly sliced green onions
* 2  tablespoons  chopped fresh sage
* 1/2  teaspoon  kosher salt
* 16  jalapeño peppers, halved lengthwise and seeded (about 1 1/2 pounds)
* Cooking spray
* 2  tablespoons  chopped fresh cilantro

1. Prepare grill to medium-high heat.


2. Combine first 7 ingredients in a bowl, stirring well. Spoon about 2 teaspoons cheese mixture into each pepper half. Place pepper halves, cheese side up, on grill rack coated with cooking spray. Grill peppers 5 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Carefully place peppers on a serving platter. Sprinkle with cilantro.

Nutritional Information
Calories: 84
Fat: 4.8g (sat 3.1g,mono 1.2g,poly 0.2g)
Protein: 7.1g
Carbohydrate: 3.5g
Fiber: 0.9g

Grilled Peaches over Arugula with Goat Cheese and Prosciutto

* 1/4  cup  balsamic vinegar
* 2  tablespoons  honey
* 3  peaches, pitted and each cut into 6 wedges
* Cooking spray
* 1  tablespoon  extravirgin olive oil
* 1/8  teaspoon  freshly ground black pepper
* Dash of kosher salt
* 10  cup  trimmed arugula (about 10 ounces)
* 2  ounces  thinly sliced prosciutto, cut into 1/4-inch strips
* 2  tablespoons  crumbled goat cheese

1. Bring vinegar to a boil in a small saucepan over medium-high heat. Reduce heat, and simmer until vinegar is reduced to 2 tablespoons (about 2 minutes). Remove from heat; stir in honey. Cool to room temperature.


2. Prepare grill to high heat.


3. Place peach wedges on grill rack coated with cooking spray; grill 30 seconds on each side or until grill marks appear but peaches are still firm. Remove from grill; set aside.


4. Combine oil, pepper, and salt in a large bowl, stirring with a whisk. Add arugula, tossing gently to coat. Arrange arugula mixture on a platter. Top with peach wedges and prosciutto. Drizzle with balsamic syrup; sprinkle with cheese.

Nutritional Information
Calories: 100
Fat: 4g (sat 1g,mono 2.4g,poly 0.5g)
Protein: 3.9g
Carbohydrate: 13.1g
Fiber: 1.3g




Grilled Chicken with Fresh Grape Glaze

Glaze:
* 3  cups  seedless red grapes
* 2  teaspoons  olive oil
* 1  cup  chopped onion
* 2  garlic cloves, minced
* 2  tablespoons  balsamic vinegar
* 2  teaspoons  low-sodium soy sauce
* 1  teaspoon  brown sugar
* 1  teaspoon  chopped fresh rosemary

Chicken:
* 1  tablespoon  olive oil
* 6  chicken drumsticks (about 1 1/2 pounds), skinned
* 6  chicken thighs (about 1 1/2 pounds), skinned
* 2  teaspoons  chopped fresh rosemary
* 1  teaspoon  freshly ground black pepper
* 3/4  teaspoon  salt
* Cooking spray
* Fresh rosemary leaves (optional)

1. To prepare glaze, place grapes in a blender; process until smooth. Heat 2 teaspoons oil in a saucepan over medium heat. Add onion; cover and cook 10 minutes. Add garlic; cover and cook 3 minutes, stirring occasionally. Stir in pureed grapes, vinegar, soy sauce, sugar, and 1 teaspoon rosemary; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thick. Cool slightly. Place grape mixture in blender; process until smooth. Set aside.


2. Prepare grill.


3. To prepare chicken, brush 1 tablespoon oil over chicken; sprinkle with 2 teaspoons rosemary, pepper, and salt. Place chicken on grill rack coated with cooking spray; cover and grill 25 minutes or until done, turning and basting frequently with grape glaze. Garnish with rosemary leaves, if desired.

Nutritional Information
Calories: 262
Fat: 8.7g (sat 1.8g,mono 4.2g,poly 1.6g)
Protein: 26.8g
Carbohydrate: 19.5g
Fiber: 1.2g