By Patrick Johnson, Dietetic Intern [University of Minnesota – The Emily Program]
Everyone loves a nice hot bowl of soup, and what better time is there to enjoy your favorite soup than during the cold winter months in Minnesota? This delicious chicken tortilla soup is simple, nearly dish-free, and perfect for feeding all your friends and family who stop by during the holiday season. With only a few minutes of prep required and some time to let it simmer, this recipe is sure to be a hit!
This soup is packed with low-fat protein and vegetables that are key parts of a heart-healthy diet. In addition, broth-based soups are a great alternative to cream-based soups, especially if you are trying to cut calories. Making your own soup is fun and simple and allows you to limit unhealthy additives like salt and fat.
Slow-Cooker Chicken Tortilla Soup
Adapted from Allrecipes.com
- 1 lb. shredded, cooked chicken
- One 15-oz. can whole peeled tomatoes, mashed
- One 10-oz. can of enchilada sauce
- 1 medium onion, chopped
- One 4-oz. can chopped green chili peppers
- 2 cloves garlic, minced
- 2 cups water
- One 14.5-oz. can chicken broth
- 1 tsp. cumin
- 1 tsp. chili powder
- 1 tsp. salt
- ¼ tsp. black pepper
- 1 bay leaf
- 1 cup frozen corn
- 1 cup black beans, drained
- 1 tbsp. chopped cilantro
- 7 corn tortillas
- 1 tbsp. vegetable oil
For the soup:
- Place the chicken, tomatoes, enchilada sauce, onion, green chilies, and garlic into your slow cooker.
- Pour water and chicken broth over the ingredients and season with cumin, chili powder, salt, pepper, and bay leaf.
- Stir in corn, beans and cilantro.
- Cover slow cooker and allow the soup to cook on “low” for 6 to 8 hours, or on “high” for 3 to 4 hours.
For the tortilla strips:
- Preheat oven to 400 degrees F.
- Using the vegetable oil, lightly brush both sides of the corn tortillas. Cut tortillas into strips and spread on a baking sheet.
- Bake tortillas strips until crisp (about 10 to 15 minutes). Sprinkle tortilla strips over soup before eating.
Per 1 cup serving: 170 calories, 3.5 g fat (0 g saturated fat), 550 mg sodium, 24 g carbohydrate (5 g sugar), 5 g fiber, 12 g protein