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- Celebrate
The Foods Of Mexico
- FROM
THE AMERICAN INSTITUTE FOR CANCER RESEARCH
 |
Tortilla
Soup
Makes
4 servings |
May
5 is a big holiday north of the border – Cinco de Mayo.
It celebrates the victory of poorly-trained and hugely outnumbered
Mexican soldiers over the French at the Battle of Puebla on May
5, 1862.
In
Mexico, Independence Day is a far bigger holiday, celebrated
on September 16, the day Mexico won independence from Spain.
But
here in the States, Cinco de Mayo has become a day to celebrate
Latino culture. And in America, culture, of course, means food.
Mexican
cuisine is complex, with ancient roots. It goes far beyond tacos
and enchiladas. The Mexican table reflects influences of the
Aztecs and the Mayans as well as the Spanish and the French.
Mexican
soups are a good way to start an exploration of the cuisine as
well as a good way to start a meal. They are so versatile that,
once you’ve made a basic version, your creative spirit,
plus whatever ingredients are on hand, can spin dozens of variations
on the theme.
In
Mexico, the midday meal is usually the big meal of the day. This
meal often starts with a chicken broth-based soup full of vegetables,
herbs and spices. There are creamy corn soups, seafood stews,
chile soups and mushroom and pepper soups.
A
chicken tortilla soup is a low-fat, high-flavor introduction
to the tastes of Mexico. It is filling, rich in nutrients and
easy to make.
Garlic,
scallions, green chiles, bay leaf, cumin, chili powder, cilantro
and lime juice give the soup a depth of flavor – with no
added calories. Fat-free chicken broth provides a tasty base
with few calories. Baked tortilla chips and a dollop of low-fat
sour cream add a healthful, zesty garnish.
This
recipe for tortilla soup is a good way to start a celebration
of Cinco de Mayo and the cuisine of Mexico.
Tortilla
Soup
- Makes 4 servings.
- 2
tsp. olive oil
- 2
cloves garlic, minced
- 3
scallions, sliced thin
- 2
cans (14.5 oz.) reduced-sodium, fat-free chicken broth
- 1
cup canned diced tomatoes with green chiles
- 1
cup frozen corn kernels
- 1
bay leaf
- 1/2
tsp. ground cumin
- 1/2
tsp. chili powder
- 12
oz. cooked chicken, cut in small pieces
- 1/4
cup fresh cilantro leaves, chopped
- 3
Tbsp. fresh lime juice
- Salt
and freshly ground black pepper, to taste
- 1
cup baked tortilla chips, crumbled, for garnish
- Low-fat
sour cream, for garnish
Heat
oil in a large saucepan over medium heat. Sauté garlic
and scallions until garlic begins to color.
Add
broth, tomatoes, corn and spices and bring to a boil. Reduce
heat and simmer 5 minutes. Add the chicken and heat until warmed
through, about 5 minutes. Add cilantro and lime juice. Stir and
warm through. Season to taste with salt and pepper.
Ladle
into soup bowls, sprinkle with crumbled tortilla chips and add
a dollop of sour cream in the center for garnish.
|
Per
serving:
231 calories, 6 g. total fat (1 g. saturated fat), 15 g. carbohydrate,
31 g. protein, 2 g. dietary fiber, 636 mg. sodium. |
|
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Nutrition Hotline is a free service that allows you to ask a
registered dietitian questions about diet, nutrition and cancer.
Access it on-line at www.aicr.org/hotline or by phone (1-800-843-8114)
9 a.m. to 5 p.m. ET Monday-Friday. AICR is the only major cancer
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and cancer. It provides education programs that help Americans
learn to make changes for lower cancer risk. AICR also supports
innovative research in cancer prevention and treatment at universities,
hospitals and research centers. It has provided more than $78
million for research in diet, nutrition and cancer. AICR’s
Web address is www.aicr.org. |
|
RECIPE POSTED
MAY 02 ,2006 |
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