From The Calcium Key by Michael Zemel, Ph.D., and Bill Gottlieb

Reprinted with permission from Wiley Publishing

Makes: 10 servings

Prep time: 25 minutes

Cook time: 1 hour, 15 minutes

16 ounces dried navy beans

1/2 tablespoon vegetable oil

1 cup chopped onion

2 cloves garlic, minced

1 teaspoon ground cumin

28 ounces canned tomatoes, drained

14 1/2 ounces nonfat chicken broth

8 ounces tomato sauce

8 ounces canned chopped green chilies

1/2 cup chopped fresh cilantro

2 teaspoons dried oregano

2 cups chopped cooked chicken

2 cups shredded lowfat Colby Jack cheese, divided

10 thin corn tortillas

Soak beans according to package directions. Drain and rinse beans. Heat oil in a 6-quart pot. Add onion, garlic and cumin and sauté until onion is softened but not browned. Add drained beans, drained tomatoes and broth. Puree mixture with a hand blender, or puree in batches in a stand-up blender. Stir in tomato sauce, chilies, cilantro, oregano and chicken. Heat to a boil. Reduce heat and cover. Simmer on low heat for 1 hour or more, stirring occasionally. When ready to serve, stir in 1 cup cheese until melted. Serve remaining 1 cup cheese and tortilla strips on the side as soup toppings.

To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees Fahrenheit, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Nutritional Information Per Serving for meal recipe: