Back to the Cutting Board

Chicken Tortilla Soup

Healthy Chicken Tortilla Soup





By Back to the Cutting Board. Adapted from One Healthy Mama [1]


Soup | Servings: 6
Prep time: 30 min | Cook time: 30 min | Total time: 1 hour

Ingredients

  • 1 tsp. olive oil
  • 1 large onion
  • 2 garlic cloves, minced
  • 1 tbsp. chili powder
  • 1 1/2 tsp. ground cumin
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 1/2 tsp. turmeric
  • 1/2 tsp. paprika
  • 1/4 tsp. crushed red pepper flakes (omit for less spice)
  • 1/4 tsp. dried oregano
  • 4 cups low sodium chicken broth
  • 2 to 3 boneless, skinless chicken breasts (4-6 oz. each)
  • 16 oz. cherry or grape tomatoes or 1 can of diced tomatoes
  • 2 medium carrots, peeled and chopped
  • 1 green bell pepper, ribs and seeds removed and roughly chopped
  • 1 jalapeno pepper, roughly chopped (remove ribs and seeds for less spice)
  • 12 oz. frozen corn
  • 1 can black beans, rinsed and drained
  • 3/4 cup fresh cilantro, divided
  • 1 cup 2% milk shredded Mexican cheese blend
  • 4 whole wheat tortillas
  • 1 lime, cut into wedges

Process

  1. In a large stockpot or dutch oven (at least 4-5 quarts), heat oil over medium heat. Add the onions and garlic and cook until translucent, about 5 to 8 minutes.
  2. Add all spices to the pot and cook until fragrant, about 30 seconds. Pour in chicken broth and stir well.
  3. Add chicken breasts to the broth. Bring to a boil over medium-high heat. Cover and reduce heat back to medium. Simmer for 10 to 15 minutes or until the internal temperature in the thickest part of the chicken reaches 165 degrees. Transfer chicken to a large bowl or cutting board and shred with two forks. Set aside. (This can be done the day before and stored in the fridge.) Tip: For faster shredding, cut chicken into large chunks and transfer to the bowl of a stand mixer. Mix on low with the paddle attachment until the chicken is shredded.
  4. While the chicken is cooking, add tomatoes, carrots, green pepper, and jalapeno to a blender or food processor and mix until blended, but still chunky. Process longer for a smoother soup or shorter for a chunkier soup.
  5. Add the shredded chicken, tomato mixture, corn, beans, and 1/2 cup cilantro to the pot. Add an additional cup (or more) of chicken broth if you find the soup too thick for your tastes. Decrease heat slightly and simmer, partly covered, until the corn is tender and the soup is thoroughly heated, at least 30 minutes or up to an hour. Taste and add salt if necessary.
  6. When the soup is almost ready, preheat your broiler. Place tortillas on a baking sheet (you may need to do two at a time) and put under your broiler for 1 to 2 minutes or until browned and crispy, then turn over and toast the other side. Watch closely so you don’t burn them. Cool for about 5 minutes (they get crispier as they cool) and then break into strips.
  7. Ladle soup into a bowl and top with a handful of tortillas and a couple of tablespoons of cheese. Sprinkle with the remaining cilantro. Squeeze a wedge of lime over it just before serving.

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Healthy Chicken Tortilla Soup



Ingredients

Process


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