Tor­tilla soup quick and filling com­fort food

Lethbridge Herald - - FOOD LIFESTYLES - Melissa D’Ara­bian THE AS­SO­CI­ATED PRESS

Iowe the idea to well-mean­ing fans, who over the years would ap­proach me to thank me for the ge­nius of mak­ing 10-minute-meals. I never had the heart to cor­rect them: I hosted Ten Dol­lar Din­ners. Ten-minute meals, I al­ways mused, would be about a thou­sand ver­sions of PB&J, which sounded like hard tele­vi­sion to pitch my pro­ducer. But the idea mar­i­nated. And then it be­came a chal­lenge: what could I make in 10 min­utes that wouldn’t be a PB&J (no dis­re­spect to the sand­wich-an­them of my child­hood)?

While most of my recipes are weeknight­friendly — that’s sim­ply how I cook with four kid­dos to feed be­fore the ac­tiv­ity flurry — I de­cided to cre­ate recipes that were ex­tra quick for those nights when even a half hour seems im­pos­si­ble to find.

To­day’s recipe is one of the din­ners that came from this project. Ten-Minute Tor­tilla Soup is filling com­fort food that I feel good about serv­ing my fam­ily. It’s sim­ple but tasty, and my kids love it.

I’ll caveat the 10 min­utes by say­ing that the din­ner does take ad­van­tage of some pre­pared items, such as pur­chased salsa, canned black beans and left­over chicken. But th­ese items are healthy pantry sta­ples that you prob­a­bly have on hand, and have a long shelf-life, in­clud­ing the chicken: freez­ing up chicken left­overs or ro­tis­serie chicken for week­night din­ners is an ex­cel­lent habit for week­night cooks any­way. And, the recipe is pretty flex­i­ble. Skip the cheese and add av­o­cado cubes, if you pre­fer, or if that’s what you have on hand. Use ground beef in­stead of chicken. Or even Thanks­giv­ing turkey left­overs. Make it spicy or mild. How­ever you choose, I prom­ise you this: it will be quick.


Serv­ings: 4 Start to fin­ish: 10 min­utes. 3 cups low-sodium chicken broth 4 corn tor­tillas (about 5-inch di­am­e­ter), cut into quar­ters

1/2 cup pre­pared mild (or medium) red salsa

1/4 cup pre­pared mild (or medium) green salsa 1 ta­ble­spoon lime or lemon juice 1 cup cooked black beans, rinsed and drained if canned

1 cup shred­ded or cubed cooked chicken

1/4 cup plain low­fat Greek yo­gurt 1/4 cup shred­ded jack cheese 1 ta­ble­spoon pepi­tas (pump­kin seeds), or other seed or crushed tor­tilla chip fresh cilantro for gar­nish, if de­sired Heat the broth and tor­tillas in a sau­cepan over medium high heat to sim­mer. Sim­mer for 1-2 min­utes to soften tor­tilla. Pour the mix­ture into a blender, and add the sal­sas and lime juice. Very care­fully blend the mix­ture un­til smooth, about one minute. (Do not fill the blender more than half­way with hot liq­uids and do not cover the blender com­pletely; use a kitchen towel to help.) Pour the mix­ture back into the pan, add the chicken and beans and re­heat for an­other two min­utes on medium high heat. Pour the soup into in­di­vid­ual bowls, and top with the yo­gurt, cheese, pepi­tas and cilantro, and serve. ___ Nu­tri­tion in­for­ma­tion per serv­ing: 241 calo­ries; 48 calo­ries from fat; 5 g fat (2 g sat­u­rated; 0 g trans fats); 37 mg choles­terol; 415 mg sodium; 26 g car­bo­hy­drate; 6 g fi­bre; 3 g sugar; 22 g pro­tein.

As­so­ci­ated Press photo

This photo shows a bowl of 10-minute tor­tilla soup in Bethesda, Md. This dish is from a recipe by Melissa d'Ara­bian.

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.