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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"In using the spoon, he holds it in his right hand like the fork. In eating cereal or dessert, he may be allowed to dip the bowl of the spoon toward him and eat from the end, but in eating soup he must dip his spoon away from him—turning the outer rim of the bowl down as he does so—fill the bowl not more than three-quarters full and sip it, without noise, out of the side (not the end) of the bowl."
-Emily Post, Behaviorist

The refrigerator light goes on...

This soup has it all. Great Southwestern spices, savory chicken, veggies and sweet corn flavor. For a lot of folks this won't be as spicy as they would like it, and it might actually be mild enough for those with GERD. The spices are milder and the onions have cooked for a long time, making the soup sweet and not spicy.

If you want yours spicier, add a bit of cayenne pepper when you add the other spices. If there are those in your family who don't like spicy food, follow the recipe and put some hot sauce on the table for those who want some.

Corn

There are a number of varieties of corn, some used for feed and others for milling. Popcorn is a variety unto itself. For the purposes of cooking corn, or corn on the cob, most recipes use only sweet corn. Interestingly, Native Americans didn't eat much of this corn, finding it to be too sweet and the texture too creamy. Corn »


 

Chicken Tortilla Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers.

1 tsp olive oil
1 large onion (diced)
2 ribs celery (diced)
2 large carrots (diced)
3 ears corn (cut kernels off cob)
1 lb boneless skinless chicken thighs (cubed)
2 tsp ground cumin
1 tsp paprika
1 tsp chili powder
6 cups water
1/2 tsp salt
fresh ground black pepper (to taste)
16 tortilla chips

Place the olive oil in a medium stock pot over medium high heat. Add the onion and cook, stirring frequently, for about 3 minutes.

Add the celery and carrots and cook for another 3 minutes, stirring frequently.

Add the corn and chicken and cook for about 2 minutes.

Add the cumin, paprika, chili powder, water, salt and pepper. Stir well.

Reduce the heat until the soup is simmering. Cook for about 45 minutes, stirring occasionally.

Serve topped with crumbled tortilla chips.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 317 Calories from Fat 80
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 2g 9%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 93mg 31%
Sodium 484mg 20%
Total Carbohydrates 35g 12%
    Dietary Fiber 6g 24%
    Sugars 8g  
Protein 27g  
Vitamin A 133% Vitamin C 24%
Calcium 7% Iron 17%
Vitamin K 18 mcg Potassium 849 mg
Magnesium 96 mg