Thursday, September 15, 2011

Healthy School Lunches: Yummy Chicken Tomato Soup!

I made this for dinner one night, hoping to have leftovers for the lunch the next day.  The boys had 6 servings between the 2 of them, (despite being full after the first bowl, tsk tsk) because they loved it so much!


Click to continue...

Ingredients

6 Chicken breasts (raw, chopped)
3 cloves of garlic (pressed or chopped)
2 tbsp of olive oil

Combine above in a large pot over medium heat.  Stir occasionally until chicken is cooked through.

1 ear of fresh corn, off the cob
1 16oz jar of salsa (with corn + black beans in it)
1 796ml can of diced tomatoes
1 can of condensed tomato soup (low sodium)
5 cups of chicken broth (low sodium)

Add the above 5 ingredients to the pot.  Stir.  Let simmer for 15-20 minutes.  Serve by itself or with low fat sour cream, wholegrain tortillas or cheese on top!

Changes I'd make:

- "Poach" the chicken in chicken broth with salt, pepper, garlic powder, parsley, onion powder for an hour and shredded the chicken for the soup
- Add 1 can of black beans 
- caramelize some onions with the garlic at the beginning

Nutritional Information

225
5
28
18
7
3
28
18
0
0
0
0
18
18
1
0
65
2
639
876

No comments:

Post a Comment

Sociable