Chicken Tortilla Soup - Cook For Your Life- anti-cancer recipes

Chicken Tortilla Soup

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

In Mexico and the Southwestern U.S., food can be nutritious, but it’s never bland. Chicken tortilla soup is the spicier version of the classic chicken noodle we all know. Peppers give the conventionally tame...


Ingredients

  • 1 whole bone-in, skinless chicken breast (about 12-ounces)
  • 6 cups low-sodium chicken broth
  • 2 cloves garlic, smashed and peeled
  • 1 bay leaf
  • 1 tablespoon olive oil
  • 1 yellow onion, chopped
  • 1 jalapeño pepper, deseeded and finely chopped
  • ¼ teaspoon ground cumin
  • 1 can (14.5-ounces) diced tomatoes
  • Tortilla chips to top (use white flour chips or avoid for low-fiber; see Chef Tips)
  • Fresh salsa or avocados, as desired (optional)
  • 1 lime

Nutrition Facts

Calories

154 cals

Fat

6 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

9 g

Sugar

3 g

Fiber

2 g

Protein

19 g

Sodium

179 mg

Directions

  1. Poach chicken in 2 cups of the broth, garlic, and bay leaf in a large pot over very low heat until cooked through, about 20 minutes from when broth reaches a simmer. Strain and reserve broth. Remove chicken from broth, and shred into bite sized pieces.  Set aside.
  2. Wipe the same pot clean and heat oil. Cook onion, jalapeño, and cumin until the onions are translucent, 3 to 5 minutes. Add tomatoes; simmer 1 minute.  Add chicken pieces, reserved poaching broth, and remaining stock.  Bring to a boil.
  3. Reduce heat to a simmer and season with salt.  When ready to serve, ladle soup into bowls and sprinkle with crumbled tortilla chips. If desired, add fresh cilantro and top with fresh salsa or sliced avocado.  Squeeze a lime wedge over each bowl of soup and serve.

Chef Tips

Use a chicken thigh instead of or along with the chicken breast for more flavor.

Bag and freeze any extra for quick meal another day. Because there’s meat in this soup, use within 3 months.

Try our Baked Whole Wheat Tortilla Chips for your soup topper!

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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