1 serving Trader Joe’s Breaded Chicken Tenderloins (frozen) 1/2 cup of low-sodium roasted red pepper tomato soup 1/2 slice Colby Cheese. Spices. Follow package directions to cook the chicken and heat up the soup. Add spices of your choice to the soup. Combine the soup and chicken in a microwave safe bowl. Cover meat and sauce with the cheese, and nuke, covered, for 30 secs – 1 minute. Voila! Only 250 Calories!