Avocado Tortilla Soup provides a rich, creamy and smooth texture and a wonderful taste. Avocados pack a wallop of flavor and nutritional benefits that promote good health.

Avocado Tortilla SoupPrep Time: 15 min
Cook Time: 30 min
Ready In: 45 min

Servings: 8

3 cans (14 oz each) fat-free Chicken Broth, less salt (or lower sodium)
2 cans (10.75 oz each) Tomato Soup, low-sodium, condensed
½ bunch Cilantro, leaves only
3 cloves Garlic, finely chopped
½ tsp fresh Ground Black Pepper
1 ripe Avocado, seeded, peeled and cubed (reserve 8 cubes for garnish)
8 corn Tortilla Chips, crumbled

In a large pan combine chicken broth, soup, cilantro, garlic and pepper. Bring to a boil, decrease heat, and simmer for 10 minutes. Cool slightly, and puree in batches in a blender.
Return to pan, add avocado cubes and heat through. Ladle into soup bowls and garnish with reserved avocado cubes and crumbled tortilla chips. Serve.

Tips & Notes
The smooth and creamy texture that makes avocados a tasty addition to sandwiches and salads comes from monounsaturated fat. It is important to know that not all fat is created equal, and some types of fat are actually health promoting. The majority of fat found in avocados is heart healthy monounsaturated fat. It helps lower LDL (bad) cholesterol and boost HDL (good) cholesterol. Avocados also contain another cholesterol fighter known as beta-sitosterol. It helps lower cholesterol by competing with it for absorption.
Avocados contain a host of antioxidants. From vitamin E to a variety of phytonutrients, these powerful antioxidants mop up the byproducts of normal oxidation that can damage cells and cause disease. Besides the studies indicating that a variety of healthful foods may be more effective in preventing disease than supplements – enjoy a tossed salad with avocado cubes over a pill.
Lutein, a phytonutrient linked to eye health, is found in avocados. A recent study also linked lutein to prostate health. Not only does this study link lutein-containing foods to prostate health, it shows an even greater potential health benefit when they are combined with lycopene ontaining foods such as watermelon and tomatoes.
Avocados contain an impressive array of traditional nutrients. Ounce per ounce, avocados contain more folate, vitamin E, potassium and magnesium than any of the other commonly consumed fruits. One ounce is about a fifth of a avocado, and has just 55 calories.
Remember to keep these nutritional powerhouses at room temperature until they reach their full flavor and ripeness. A ripe avocado yields to gentle pressure when held in the palm of your hand. Once they are ripe they can be stored in the refrigerator.

Nutritional Information Per Serving
Calories: 142
Protein: 3g
Fat: 6g
Carbohydrate: 20g
Cholesterol: 0mg
Fiber: 2g
Sodium: 383mg

Source: Produce for Better Health Foundation/NAPS

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Filed under: Recipes for Diabetics

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