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Low-Fat Tortilla Soup


  • 2 cans (10-11 oz.) low-fat, low-sodium cream of mushroom soup
  • 2 cans (10-11 oz.) low-fat, low-sodium cream of chicken soup
  • 2 cans (14 oz.) chicken broth
  • 2 cans (10 oz.) Rotel tomatoes and green chiles
  • 2 c. skim milk (seasoned with a ½ tsp. of chili powder and a ½ tsp. of garlic salt
  • 6 large flour tortillas (torn into pieces)
  • 3-4 boneless, skinless chicken breasts, cooked and diced
  • ½ c. corn tortilla chips (for each soup serving)
  • 2 tbsp. low-fat or fat-free sour cream (for each soup serving)
  • ¼ c. diced tomatoes (for each soup serving)
  • 3 tbsp. low-fat or fat-free shredded cheese (for each soup serving)


  1. Mix all ingredients and bring to a boil over stove.
  2. Place ½ c. serving of the corn tortilla chips into individual serving bowls.
  3. Top each serving of chips with 1 c. soup, low-fat or fat-free sour cream, diced tomatoes and low-fat or fat-free shredded cheese.




Rice and Beef Soup


  • 12 oz. lean beef (round or sirloin)
  • 4 c. beef bouillon
  • 2 tbsp. soy sauce
  • 2 tbsp. dry sherry
  • 3 tbsp. tomato paste
  • 4 oz. can water chestnuts, drained and sliced
  • 3 c. cooked white rice
  • 6 tbsp. orange juice
  • 2 tbsp. chopped onion


  1. Carefully trim away fat from beef.
  2. Cut the beef into thin strips and place into a large saucepan.
  3. Pour the bouillon over the beef.
  4. Add soy sauce, sherry, tomato paste and water chestnuts.
  5. Place mixture in a pot and bring to a boil, skimming away the surface froth with a ladle.
  6. Cover pan and simmer until beef is tender (15-20 minutes).
  7. Remove excess froth with ladle if necessary.
  8. Stir in rice and orange juice.
  9. Heat for 2-3 minutes before serving.
  10. Top with the onions.

Serves 4

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