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Ingredientes
- 1 Tbsp. vegetable oil
- 1/4 c. finely minced onion
- 1 Tbsp. chili pwdr
- 1 Tbsp. tomato paste
- 2 x skinless chicken thighs Salt to taste
- 4 c. low-salt chicken broth, divided
- 6 x cilantro stems, about 2 inches each Oil to fry tortillas
- 4 x fresh 6 inch corn tortillas cut into 1/4 inch wide strips
- 1/2 c. corn kernels
- 1/2 c. canned black beans, rinsed and liquid removed
- 3/4 c. diced fresh tomato
- 1/4 c. minced cilantro
- 1 x ripe avocado diced and tossed with a squeeze of lime juice
- 1/4 c. crumbled queso fresco
- 2 x dollops lowfat sour cream Lime wedges for serving
Direcciones
- Put 1 Tbsp. oil in a large saucepan or possibly small soup pot, add in onion and cook over medium heat till onion has softened but not browned, about three min. Add in chili pwdr and tomato paste; stir with wooden spoon to mix and cook briefly, taking care not to let chili pwdr scorch.
- Season chicken thighs lightly with salt and nestle them in the chili paste, turning them once so they're entirely coated.
- Pour in about 1/2 c. of the broth and adjust heat to a simmer. Cover pan and cook chicken, turning once, till it's extremely tender when pierced with a knife, 30 to 40 min.
- Add in a little more broth if the pan is drying out.
- When chicken is done, remove from pan, let cold and cut or possibly shred it into bite-size pcs, discarding any bones, fat or possibly gristle. Set aside.
- Remove any visible fat from pan and add in remaining broth and cilantro stems; simmer, uncovered, till broth has reduced by a third, 20 to 30 min.
- While the broth is reducing, fry the tortillas by heating sufficient oil in a small, high-sided saucepan to reach a 1 inch depth. When it reaches 375 degrees, add in six to eight strips of tortillas, scrunching them with tongs or possibly a long fork for a second or possibly two to give them a wavy shape.
- Fry them till they are pale brown. Transfer to a plate lined with two layers of paper towels. Repeat with remaining strips.
- Divide shredded chicken, corn, black beans, tomato and tortilla strips between two large soup bowls.
- Reheat broth if necessary so it's piping warm and pour over the ingredients in the bowls. Serve immediately and let diners garnish their soup at the table with cilantro, avocado, cheese, lowfat sour cream and lime wedges.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1450g | |
| Calories 986 | |
| Calories from Fat 405 | 41% |
| Total Fat 45.43g | 57% |
| Saturated Fat 8.08g | 32% |
| Trans Fat 0.35g | |
| Cholesterol 11mg | 4% |
| Sodium 562mg | 23% |
| Potassium 3722mg | 106% |
| Total Carbs 110.7g | 30% |
| Dietary Fiber 30.3g | 101% |
| Sugars 12.78g | 9% |
| Protein 51.39g | 82% |
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