By Megan Cannon, Dietetic Intern [University of Minnesota Medical Center – Fairview]
I love cilantro. When I was young I would sneak into my neighbor’s garden to pick it and eat it. I’m pretty sure he knew what I was doing the whole time, but I still felt like a rebel!
I love this recipe because it is fresh and light, with a little bit of spice. This soup brings together all of the flavors of a good salsa or guacamole with enough added protein and substance to make it a meal.
This soup is a great source of protein because it contains both lean chicken and black beans. It is important to consume protein at each meal, as protein is important for healing, strength and muscle maintenance, and also keeps you feeling full.
Chicken Fiesta Soup
(Serves 6)
Adapted from a recipe from The Food Network.
Ingredients:
- 1 tbsp. vegetable oil
- 1 small onion, diced
- 2 tbsp. minced garlic
- 2 jalapeños, finely diced
- 6 cups low-sodium chicken broth
- 1 (14.5-ounce) can fire-roasted diced tomatoes
- 1 (14.5-ounce) can black beans, rinsed and drained
- 3 chicken breasts, boneless and skinless
- 1.5 cup diced fresh tomato
- 2 limes, juiced, plus wedges for garnish
- Salt and freshly ground black pepper
- 1 cup roughly chopped fresh cilantro leaves
- 1 avocado, pitted and sliced
Instructions:
- In a large soup pot, heat the vegetable oil, add the onions and cook for 2 minutes.
- Once the onions have softened, add the garlic and jalapeños and cook for another minute.
- Pour the chicken broth, canned tomatoes and beans into the pot and bring to a boil.
- Once at a boil, lower heat to simmer and add chicken. Cook chicken for 20 to 25 minutes.
- Once chicken is cooked, remove from pot. When cool enough to handle, shred it and set it aside.
- Add lime juice, fresh tomato and fresh cilantro to the pot.
- In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge and avocado slices.
Nutrition information:
Per serving: 270 calories, 9g total fat ( 1.5g saturated fat), 45 mg cholesterol, 24g protein, 25 g carbohydrate 5g sugar, 9g fiber, and 360 mg sodium
