health guides
Chicken Tortilla Soup
Angie McGowan
Full of flavor—perfect for a chilly night when you're craving Mexican food.
Ingredients
- Soup1 pinch kosher salt
- 1 pinch pepper
- 2 Tbs olive oil
- 2 lbs boneless, skinless chicken breasts, cut into bite-size pieces
- 1 sweet onion, diced
- 2 green bell peppers, diced
- 4 cloves garlic, finely minced
- 2 15 oz cans black beans, rinsed and drained
- 1 lb package, frozen whole kernel sweet corn
- 2 15 oz cans diced tomatoes with green chilies
- 2 quarts chicken stock
- 1 Tbs dried oregano
- 1 Tbs dried cilantro (or 1/4 cup fresh)
- 1 Tbs cumin
- 1 tsp smoked paprika
- Garnish Cooking spray, as needed
- 1 cup baked whole wheat tortilla strips (or tortilla chips)
- 1/2 cup Mexican blend cheese
- 1/2 cup guacamole (or sour cream)
Directions
- Preheat large soup pot. Salt and pepper chicken.
- Drizzle pot with olive oil. Add chicken to pot and brown.
- Add onions, green bell peppers, and garlic. Sauté until translucent.
- Add black beans, corn, tomatoes, chicken stock, and spices.
- Bring to a boil and then reduce to a simmer. Simmer for 20–30 minutes.
- While soup is simmering, cut whole wheat or flour tortillas into strips.
- Spray a baking sheet with cooking spray and place the strips on the baking sheet. Spray the tops of the strips with the cooking spray.
- Bake at 350°F until crisp. You can also deep fry to get them extra crispy.
- Serve soup topped with crisp tortilla strips, cheese, and guacamole or sour cream.
Nutrition Facts
Calories 306
Calories from Fat 98 (32%)
(17%)Total Fat 11g
(11%)Saturated Fat 2g
Poly-Unsaturated Fat 2g
Mono-Unsaturated Fat 4g
(15%)Cholesterol 45mg
(34%)Sodium 805mg
(23%)Potassium 790mg
Total Carbohydrate 33g
(20%)Dietary Fibre 5g
Sugars 5g
Sugar Alcohols 0g
(44%)Protein 22g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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