Chicken Tortilla Soup

A big bowl of soup is an easy way to fill the belly and warm the spirit.

The idea for this soup began with cans of no-salt-added diced tomatoes, leftover cooked chicken, and a stash of frozen chicken pieces saved to make stock. If you don't want to make your own stock, substitute canned fat-free, less-sodium chicken broth.

Makes 12 cups

2 tablespoons canola oil, divided

1 garlic clove, peeled, minced

1 medium onion, chopped

3/4 pound cooked, shredded chicken

1 tablespoon chili powder

1 teaspoon favorite all-purpose seasoning or to taste

1 teaspoon cumin, optional

2 cans (14.5 ounces each) no-salt-added tomatoes

6 cups homemade chicken stock or canned, less-sodium, fat-free chicken broth

8 corn tortillas, cut into strips

Salt and ground black pepper to taste

1 cup of shredded Mexican-blend cheese

1. In a large saucepan over medium heat, heat 1 tablespoon of the oil. Add the garlic and saute 1 minute or until fragrant. Add the onion and saute until translucent, about 3 minutes. Add the chicken; sprinkle it with the chili powder, all-purpose seasoning, and cumin. Stir and cook 1 minute. Add the tomatoes and the stock or broth. Bring just to a boil, reduce heat to low, and simmer 15 minutes.

2. Meanwhile, preheat the oven to 375 degrees. Place the tortilla strips on a baking sheet; drizzle with the remaining oil and sprinkle with salt and black pepper. Bake 10 to 12 minutes or until the strips are crisp. Remove from the oven.

3. Taste and adjust seasonings for the soup. Ladle into bowls and serve topped with the tortilla strips and a sprinkling of shredded cheese.

Per one cup serving: 162 calories, 17 grams protein, 7 grams carbohydrates, 8 grams fat, 35 milligrams cholesterol, 217 milligrams sodium, 1 gram dietary fiber .