SOUP RECIPES: Kickin’ Chicken Soup . . . Taco Soup

Kickin’ Chicken Soup

2 large, boneless chicken breasts

3 tablespoons canola oil

1 large onion, chopped

3 cloves garlic, minced

1 jalapeno chili, minced, see note

1 32-ounce carton low-sodium chicken broth

3 cups fresh or frozen corn kernels

1 15½-ounce can black beans

Juice of 1 lime

1 teaspoon salt or to taste

½ teaspoon ground red pepper or hot sauce

Freshly ground black pepper

½ cup minced cilantro

Shredded Monterey jack cheese, tortilla chips (optional)

Heat broiler. Cook chicken, turning once, about 10 minutes. Meanwhile, heat oil in stockpot over medium heat. Add onion, garlic and chili; cook until soft, about 3 minutes. Add broth, corn, beans, lime juice, salt and red and black pepper to taste. Heat to boil; reduce heat to simmer.

Slice or shred cooked chicken; add to pot. Add cilantro. Heat through, about 1 minute. Ladle into soup bowls; top each with shredded cheese and crumbled tortilla chips, if desired.

Yield: Serves 8.

Note: Include the chili seeds for more heat.

Approximate nutritional analysis per serving: 205 calories, 31 percent of calories from fat, 8 grams fat (1.1 gram saturated), 10 milligrams cholesterol, 28 grams carbohydrates, 10 grams protein, 585 milligrams sodium, 6 grams fiber.

Taco Soup

1 pound 96 percent lean ground beef

2 cups diced onion

2 15½-ounces cans pinto beans, rinsed and drained

1 15½-ounce can light red kidney beans, rinsed and drained

1 15¼-ounce can whole kernel corn, drained

2 14½-ounce cans diced tomatoes

1 15-ounce can tomato sauce

1 or 2 4½-ounce cans diced green chilies

1 package taco seasoning mix

1 package ranch salad dressing mix

Light sour cream, for garnish (optional)

Grated sharp Cheddar cheese made with 2 percent milk, for garnish (optional)

Chopped green onions for garnish (optional)

Pickled jalapenos, for garnish (optional)

FOR CORN CHIPS:

10 6-inch corn tortillas

Cooking spray

Salt and/or chili powder and/or cumin and/or cayenne pepper for seasoning

Brown the ground beef in a large skillet. When the beef is almost browned, add the onions and cook until beef is completely browned.

Transfer the browned beef and onions to a large slow cooker or a stockpot. Add the beans, corn, tomatoes, tomato sauce, green chilies, taco seasoning and ranch dressing mix and cook in a slow cooker on low for 6 to 8 hours or simmer over low heat for about 1 hour in a pot on the stove.

When the soup is almost done, preheat the oven to 350 degrees. Cut each tortilla into 8 wedges, put them on a baking sheet and spray them lightly with cooking spray.

Sprinkle on salt or other seasonings to taste, then bake the tortilla wedges for 8 to 10 minutes, or until lightly toasted and crispy.

Serve the corn chips with the soup and garnish each bowl of soup with a tablespoon of light sour cream, a tablespoon of cheese and green onions and jalapenos as desired.

Yield: 10 1-cup servings.

Approximate nutritional analysis per serving (1 cup of soup with one tortilla, 1 tablespoon of sour cream and a tablespoon of cheese): 265 calories, 3.8 grams fat, 8 grams fiber, 42.7 grams carbohydrates, 20.8 grams protein, 820 milligrams sodium.

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