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posted: 10/17/2017 5:57 AM

10-minute tortilla soup

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3 cups low-sodium chicken broth

4 corn tortillas (about 5-inches diameter), cut into quarters

½ cup prepared mild (or medium) red salsa

¼ cup prepared mild (or medium) green salsa

1 tablespoon lime or lemon juice

1 cup cooked black beans, rinsed and drained if canned

1 cup shredded or cubed cooked chicken

¼ cup plain low-fat Greek yogurt

¼ cup shredded Jack cheese

1 tablespoon pepitas (pumpkin seeds), or other seed or crushed tortilla chip

Fresh cilantro for garnish, if desired

Heat the broth and tortillas in a saucepan over medium high heat to simmer. Simmer for 1 to 2 minutes to soften tortilla. Pour the mixture into a blender, and add the salsas and lime juice. Very carefully blend the mixture until smooth, about one minute. (Do not fill the blender more than halfway with hot liquids and do not cover the blender completely; use a kitchen towel to help.) Pour the mixture back into the pan, add the chicken and beans and reheat for another two minutes on medium high heat. Pour the soup into individual bowls, and top with the yogurt, cheese, pepitas and cilantro, and serve. Serves 4.

Nutrition information per serving: 241 calories; 48 calories from fat; 5 g fat (2 g saturated; 0 g trans fats); 37 mg cholesterol; 415 mg sodium; 26 g carbohydrate; 6 g fiber; 3 g sugar; 22 g protein.

Food Network star Melissa d'Arabian is an expert on healthy eating on a budget. She is the author of the cookbook "Supermarket Healthy." Visit melissadarabian.net

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