Menu Planning & Recipes

Chicken Tortilla Soup

Recipe courtesy of guest contributor: Renee Clerkin, RD LDN

Servings: ~6
Printable version

 Ingredients:

  • 8 oz boneless skinless chicken breast
  • 4 cups low sodium vegetable broth
  • 1 (14.5 ounce) can diced tomatoes
  • 1 (4 ounce) can diced green chilies,
    or 3-4 mild chilies, seeded and diced
  • 1 large onion, chopped
  • 1 bell pepper, chopped
  • 2 garlic cloves, minced
  • 1.5 tablespoons ground cumin
  • sea salt and pepper to taste
  • 4 6-inch whole grain tortillas
  • cooking spray
  • 1/4 cup shredded cheddar cheese

Directions:

  1. Place chicken breast and low sodium vegetable broth into a large saucepan and bring to a boil. Boil for about 8-10 minutes, until chicken is cooked through and no longer pink. Leave the vegetable broth in the saucepan and remove the cooked chicken and (after cooled) shred with a fork.
  2. Return shredded chicken to saucepan and add diced tomatoes, chilies, onion, bell pepper, garlic, cumin, salt and pepper. Return the pot to a boil, then reduce to a simmer and cook uncovered for 30- to 40-minutes.
  3. While the soup is simmering preheat oven to 375 degrees F. Cut the tortillas into thin ¼-inch strips and lay on a baking sheet sprayed with cooking spray. Season with sea salt and pepper and bake for 10-12 minutes, until lightly browned and crisp.
  4. Serve warm soup topped with crisp tortilla strips and shredded cheese.

Nutrition: (Serving size: 1½ cups soup, 1-Tbl. cheese)
calories
: 212         protein: 13.7g        total carbohydrate: 25g       total fat: 4.6g
sodium
: 489mg          dietary fiber: 4.3g         saturated fat: 1.1g