Friday, October 21, 2011

Fantastic Foodie Fridays~Tortilla Soup with Lime Crema

While tortilla soup is usually made with cooked chicken, spicy sausage gives it a fiery kick. Buy fresh spicy chicken or turkey sausage, or even opt for the hot Italian-style variety. The garnishes are the key to making this soup healthier: Radishes and cabbage add fiber and vitamins, while the tortilla strips add complex carbohydrates and a satisfying crunch.  I also like adding Fresh Roma tomatoes and sweet Vadalia onions to top this off.


  • 3 no-salt-added corn tortillas
  • 1 2/3 tbsp canola oil, divided
  • 1 small white onion, chopped
  • 6 oz fresh spicy poultry sausage, such as chicken or turkey habanero
  • 1 1/2 tsp dried oregano leaves
  • 1 tbsp ground dried chile, such as ancho
  • 1 tsp ground cumin
  • 1 14-oz can no-salt-added diced tomatoes
  • 3 cups low-sodium chicken broth
  • 6 radishes, sliced
  • 1 1/2 cups cabbage, shredded
  • 1/2 cup plain, low-fat yogurt
  • 1/2 lime
  • 2 tbsp cilantro leaves, chopped

  1. Preheat oven to 375°F. To make tortilla strips, brush tortillas on 1 side with 2 tsp oil, then stack tortillas and cut into very thin strips, about 2 inches long (if using leftover tortillas, stack those pieces and cut into thin strips, then toss with oil). Spread tortilla strips on a baking sheet and bake until crispy, 12 to 15 minutes.
  2. Meanwhile, in a large saucepan or small soup pot, sauté onion in 1 tbsp oil over medium-high until it starts to soften. Slit sausage casings and crumble meat into pan, and cook, breaking up with a wooden spoon, until no longer pink, about 3 minutes. Stir in oregano, chile and cumin; then add tomatoes and their liquid, broth and 3 cups water. Bring to a boil, reduce heat, cover and simmer for 20 minutes. Turn off heat and let soup stand while you prepare crema.
  3. To make lime crema, put yogurt in a small bowl and squeeze in lime juice; then stir in cilantro.
  4. Ladle soup into 6 bowls and drizzle each with some lime crema. Serve tortilla strips, radishes and cabbage alongside to add to each bowlful, as desired.
Nutrients per serving (1 1/2 cup soup and 2 tsp lime crema): Calories: 190,  Total Fat: 9 g, Sat. Fat: 2.5 g, Omega-3s: 410 mg, Omega-6s: 1,280 mg, Carbs: 17 g, Fiber: 3 g, Sugars: 4 g, Protein: 11 g, Sodium: 105 mg, Cholesterol: 20 mg

By Tori Ritchie | Photo: Peter Chou  Posted in Clean Eating Posted on July 19, 2011
Nutritional Bonus: The addition of cabbage makes this soup an excellent source of vitamin K, which USDA researchers believe may activate proteins in the body that build and maintain healthy bones.

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