Tortilla soup This soup tastes just as good or better the next day. It’s a perfect, make-ahead recipe. Makes 4 servings (2 cups per serving). INGREDIENTS Nonstick cooking spray 1½ cups chopped onion 3½ cups canned reduced sodium chicken broth 1¼ pounds bone-in chicken breasts, skin removed 1 cup diced, peeled chayote squash ¾ cup canned low-sodium pinto beans, rinsed and drained 1 tablespoon chili powder ½ teaspoon garlic powder 4 (6-inch) corn tortillas, cut into strips, baked until crisp Sesame chicken with peppers and snow peas Ginger and sesame add an Asian flare to this dish. Makes 4 servings (1¼ cups per serving). INGREDIENTS Nonstick cooking spray 1 tablespoon sesame seeds 1 pound boneless, skinless chicken breasts, cut into strips 2 cups snow peas, trimmed 1 medium red bell pepper, chopped 1 medium green bell pepper, chopped 3 tablespoons low-sodium soy sauce 2 tablespoons water 1½ teaspoons packed brown sugar ¼ teaspoon ground ginger 2 green onions, sliced 2 cups cooked brown rice PREPARATION ● Place sesame seeds in a large nonstick skillet; cook for 2 minutes over medium-high heat until lightly browned. Remove from skillet and set aside. ● Spray same skillet with nonstick cooking spray. Add chicken; cook and stir for about 10 minutes or until chicken is fully cooked. ● Add snow peas and bell peppers; stir fry for 3 to 4 minutes more, until vegetables are crisp-tender. ● In a small bowl, combine soy sauce, water, brown sugar and ginger; add to skillet. Cook for 5 minutes over medium-high heat. ● Sprinkle with sesame seeds and green onions. Serve ¾ cup of chicken mixture over ½ cup of brown rice. 1 avocado, peeled, pitted, and sliced PREPARATION ● Spray a large saucepan with nonstick cooking spray. Add onion and cook over mediumhigh heat for 5 minutes to brown, stirring occasionally. ● Add broth and cover saucepan; increase heat to high. When broth starts to boil, add chicken, squash, beans, chili powder and garlic powder. ● Bring to a boil again; lower heat and simmer for 20 minutes. ● Remove chicken from soup and let cool slightly. Shred into small pieces. Add shredded chicken back to soup. ● Pour soup into bowls and top with tortilla pieces and avocado. Serve immediately. Focus Your Health 5
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