Courtesy of CanolaInfo
8Servings•10 Min.Prep Time•18 Min.Cook Time•
原料：
- 1 Tbsp. canola oil (15 mL)
- 1 onion, chopped
- 1 lb. raw ground chicken or turkey (500 g)
- 4 garlic cloves, minced
- 1 Tbsp. chili powder (15 mL)
- 1 tsp. cumin 5 mL)
- 1/4 c. tomato paste (60 mL)
- 2 Tbsp. chopped fresh parsley or cilantro (30 mL)
- 4 c. no-salt-added or reduced sodium chicken broth (1 L)
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 3/4 c. medium salsa (175 mL)
- 2 small whole wheat flour tortillas
- 1/4 tsp. ground black pepper (1 mL)
- canola oil cooking spray
- 1/2 c. reduced fat cheddar cheese (125 mL)
说明：
- In saucepan, heat canola oil over medium heat and cook onion, chicken, garlic, chili powder and cumin for about 8 minutes or until onion is softened and chicken is no longer pink and starting to brown.
- Stir in tomato paste and parsley until coated. Add broth, peppers and salsa; bring to a simmer. Cook for about 10 minutes or until peppers are tender but firm.
- Preheat oven to 400°F (200°C).
- Meanwhile, using kitchen scissors, cut tortillas into 1/2-inch (1-cm) strips. Spray strips with canola oil cooking spray and sprinkle with pepper. Place on parchment paper-lined baking sheet and bake for about 5 minutes or until golden and crisp.
- Ladle soup in bowls and sprinkle with cheese and tortilla strips.
- Recipe courtesy of Emily Richards and CanolaInfo.
营养：
| 成分 | 数值 |
|---|
| Calories | 190 |
| Total Fat | 8g |
| Saturated Fat | 2g |
| Cholesterol | 50mg |
| Total Carbs | 16g |
| Fiber | 2g |
| Protein | 15g |
| Sodium | 260mg |