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Healthy Chicken Tortilla Soup Recipe
Healthy Chicken Tortilla Soup Recipe photo by Taste of Home

Healthy Chicken Tortilla Soup Recipe

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“I tasted tortilla soup at a restaurant and decided I could come up with an easy recipe to duplicate the taste at home,” writes Kim Seeger of Brooklyn Park, Minnesota.
TOTAL TIME: Prep: 25 min. Cook: 15 min.
MAKES:8 servings
TOTAL TIME: Prep: 25 min. Cook: 15 min.
MAKES: 8 servings

Ingredients

  • 1-1/4 pounds boneless skinless chicken breasts
  • 1 cup chopped onion
  • 1 teaspoon minced garlic
  • 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 1 can (28 ounces) crushed tomatoes
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (8 ounces) tomato sauce
  • 1 can (6 ounces) tomato paste
  • 1 can (4 ounces) chopped green chilies
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 corn tortillas (6 inches), cut into 1/2-inch strips

Nutritional Facts

1-1/2 cups equals 227 calories, 2 g fat (1 g saturated fat), 39 mg cholesterol, 818 mg sodium, 30 g carbohydrate, 8 g fiber, 23 g protein. Diabetic Exchanges: 2 lean meat, 2 starch.

Directions

  1. Broil chicken 3-4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 170°.
  2. In a Dutch oven coated with cooking spray, cook onion until tender. Add garlic; cook 1 minute longer. Stir in the broth, tomatoes, beans, tomato sauce, tomato paste, chilies and seasonings. Shred chicken with two forks; add to soup. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes.
  3. Meanwhile, place tortilla strips on an ungreased baking sheet. Bake at 350° for 12-15 minutes or until crisp. Serve with soup. Yield: 8 servings (3 quarts).
Originally published as Chicken Tortilla Soup in Simple & Delicious January/February 2007, p42

Nutritional Facts

1-1/2 cups equals 227 calories, 2 g fat (1 g saturated fat), 39 mg cholesterol, 818 mg sodium, 30 g carbohydrate, 8 g fiber, 23 g protein. Diabetic Exchanges: 2 lean meat, 2 starch.

Reviews for Healthy Chicken Tortilla Soup

AVERAGE RATING
   (12)
RATING DISTRIBUTION
5 Star
 (8)
4 Star
 (3)
3 Star
 (0)
2 Star
 (1)
1 Star
 (0)
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MY REVIEW
Reviewed Mar. 31, 2012

"Added corn and black beans."

MY REVIEW
Reviewed Oct. 14, 2011

"Wonderful."

MY REVIEW
Reviewed Apr. 7, 2011

"We enjoyed this recipe very much. I made a few changes to give it a bit more flavor. I doubled the amount of garlic and cumin, and added another teaspoon of chili powder. I used 2 cans of black beans instead of the kidney beans, and I also added 1 can of undrained Mexicorn and a couple of dashes of hot sauce. We like it a bit on the spicier side, but it wasn't too hot. It sounds like I made a lot of changes, but the basic recipe is a good one, easily adapted to your taste."

MY REVIEW
Reviewed Jan. 24, 2011

"Lots of flavor, I cooked the chicken right in with the garlic and onion, and took out to shred."

MY REVIEW
Reviewed Mar. 11, 2010

"I wasn't very impressed with this recipe. I've tasted other recipes similar to this that I liked better."

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