1/24/14

Chicken Tortilla Soup



Nothing beats a nice warm meal in the middle of a chilly winter.  Most people especially enjoy soup during the cooler months because it is so comforting and can warm you up quickly.  Some soups, however, can be loaded with calories which can wreak havoc on your resolutions.

Soups that have a creamy broth instead of a clear broth are typically the high calorie culprits because they are usually made with heavy cream or whole milk.  Soups like this tasty chicken tortilla soup are lower in calories because they are made with clear broths which greatly reduce the fat content.  This soup also has lean protein from the baked chicken and black beans which is ideal to help keep you full.  It is also packed with vegetables which are low in calories and high in fiber.  This flavorful soup makes it easy to eat smarter during this chilly season!

Directions

1. Preheat oven to 375 degrees.
2. Trim fat from chicken breasts and place on baking sheet.  Mix cumin, chili pepper, garlic powder, and salt.


3. Drizzle 1 tablespoon olive oil on chicken breasts, then sprinkle spice mix on both sides.


4. Bake for 20 to 25 minutes, or until chicken is done. 


5. Shred chicken and set aside.


 6. Heat remaining olive oil in a pot over medium high heat. Add onions, red pepper, green pepper, and minced garlic.


7. Stir and begin cooking to soften vegetables, then add shredded chicken and stir. 
 





8. Pour in Rotel, chicken stock, tomato paste, water, and black beans.


9. Bring mixture to a boil, then reduce to a simmer. Simmer for 45 minutes, uncovered. 


10. Mix cornmeal with a small amount of water (about 1-2 tablespoons).



11. Pour into the soup, then simmer for an additional 30 minutes. Check seasonings, adding more if needed. 

12. Turn off heat and allow to sit for 15 to 20 minutes before serving. Five minutes before serving, gently stir in tortilla strips.


13. Ladle into bowls, then top with yogurt, diced red onion, diced avocado, pico de gallo, and shredded cheese, if desired. 



Chicken Tortilla Soup Recipe

Ingredients


•    3 whole Boneless, Skinless Chicken Breasts
•    1 Tablespoon Olive Oil
•    1-1/2 teaspoon Cumin
•    1 teaspoon Chili Powder
•    1/2 teaspoon Garlic Powder
•    1/2 teaspoon Salt
•    1 Tablespoon Olive Oil
•    1 Diced Onion
•    1 Diced Green Bell Pepper
•    1 Diced Red Bell Pepper
•    3 cloves Garlic, Minced
•    1 can (10 Oz. Can) Rotel Tomatoes And Green Chilies
•    32 ounces, fluid Low Sodium Chicken Stock
•    3 Tablespoons Tomato Paste
•    4 cups Hot Water
•    2 cans (15 Oz. Can) Black Beans, Drained and Rinsed
•    3 Tablespoons Cornmeal Or Masa
•    5 whole Corn Tortillas, Cut Into Uniform Strips Around 2 To 3 Inches
 _____
 FOR THE GARNISHES:
•    Non-fat Greek Yogurt
•    Diced Avocado
•    Diced Red Onion
•    Salsa Or Pico De Gallo
•    Reduced-fat Shredded Monterey Jack Cheese
•    Cilantro

Directions

Preheat oven to 375 degrees.

Trim fat from chicken breasts and place on baking sheet.  Mix cumin, chili pepper, garlic powder, and salt. Drizzle 1 tablespoon olive oil on chicken breasts, then sprinkle spice mix on both sides.

Bake for 20 to 25 minutes, or until chicken is done.  Shred chicken and set aside.

Heat remaining olive oil in a pot over medium high heat. Add onions, red pepper, green pepper, and minced garlic. Stir and begin cooking to soften vegetables, then add shredded chicken and stir.

Pour in Rotel, chicken stock, tomato paste, water, and black beans. Bring mixture to a boil, then reduce to a simmer. Simmer for 45 minutes, uncovered.

Mix cornmeal with a small amount of water (about 1-2 tablespoons). Pour into the soup, then simmer for an additional 30 minutes. Check seasonings, adding more if needed. 

Turn off heat and allow to sit for 15 to 20 minutes before serving. Five minutes before serving, gently stir in tortilla strips.

Ladle into bowls, then top with yogurt, diced red onion, diced avocado, pico de gallo, and shredded cheese, if desired.

Adapted from The Pioneer Woman


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