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

Spicy Pecan-Crusted Chicken

Here's a great way to make chicken more interesting for dinner, and it's lean, mean and easy. Serve with steamed veggies and/or black beans for a very healthy dinner -- and great for lunch leftover the next day.

Serves 4

Ingredients

• 4 chicken breast halves


• 1/2 cup pecans


• 1/2 cup bread crumbs


• 1 1/2 teaspoons orange zest


• 1/2 teaspoon salt


• 1/4 teaspoon chipotle pepper (or more to taste!)


• 1 egg white


• 1 Tablespoon water

Instructions

1. Preheat oven to 350 degrees.


2. Place the chicken breasts between two sheets of saran wrap and pound with a spoon or mallet until they're of an even thickness, about 1/2 inch thick.


3. Pulse pecans, bread crumbs, zest, salt and chipotle in a food processor or blender, and pour onto a plate or into a wide bowl.


4. In a separate bowl, whisk together the egg and water. Dip the chicken in the egg mixture, then dredge in the bread mixture to form an even coating.


5. Place on a baking sheet -- preferably on a broiler pan -- and bake for about 20 minutes  or until now longer pink.

Nutritional information

282 calories
12 g fat
12 g carbs
31 g protien
2 g fiber