Healthy Chicken Tortilla Soup
March 24th, 2008
I didn’t make tortilla strips for this soup, but you could. The broken chips from the bottom of a tortilla bag work too and is very quick. This recipe is dairy free and gluten free and could easily be made vegetarian by omitting the chicken. I don’t usually make soup (due to past miserable failures) but this one turned out really well. And spicy, of course.
Healthy Chicken Tortilla Soup
serves: 4
time: 35 minutes
1T olive oil
2 cloves garlic, minced
1 serrano chile, minced (I use the seeds too because I like spicy – if you don’t like spicy, replace this with a jalapeno and remove the seeds before mincing)
1 Quart organic chicken broth
3/4 cup diced canned tomatoes with juices
1 chipotle chile canned in adobo minced + 1t sauce
1 bay leaf
1t cumin
1t dried oregano or 1T chopped fresh oregano
3/4# skinless, boneless organic chicken breasts
1 can black beans, drained and rinsed
3/4 cup frozen corn
2 scallions, sliced
1/4 cup chopped fresh cilantro
juice of 2 limes
salt & pepper to taste
In a medium (3-4 quart) sauce pan, heat 1 T oil over medium low. When hot, add the 2 cloves minced garlic and 1 minced serrano chile. Saute for about 1 minute.
Add 1 quart chicken broth, 3/4 cup tomatoes, 1 minced chipotle + sauce, 1 bay leaf, 1t cumin, and oregano. Raise heat to high, bring to a boil then lower heat and simmer for 3-4 minutes.
Add 3/4# chicken breasts, 1 can black beans, and 3/4 cup corn. Bring back to boil then simmer for 5-8 minutes covered until chicken is cooked through (covering will decrease cooking time and keep the moisture in the soup).
When chicken is cooked through, remove and shred with 2 forks. Place back in sauce pan. Add 2 chopped scallions, 1/4 cup chopped cilantro, and juice of 2 limes. Stir to blend seasonings. Add salt & pepper if needed.
You can serve this with various toppings: sour cream, cheese, diced avocado, tortilla strips, etc. in any combination – as long as it’s something you like.
April 9th, 2008 at 12:04 am
Hey Pip, it only took me 2 weeks to realize you posted
something with the words ‘healthy’ and ‘organic’ in it!
I have to congratulate you since I’ve been ribbing you
in earlier posts along those lines. This sounds very
good- can I come pick up a quart?
April 9th, 2008 at 10:06 am
ha! i occasionally include the term “organic” in my recipes, but sometimes i hesitate as i both want people to steer towards organic products (meats especially) but i also don’t want people to think they must only make this recipe with organic products. something to think about.
and i’m trying this new thing called making healthier food.
i have my second gourmet club this weekend so i’m sure the upcoming posts will be nothing with the word healthy in it.
January 7th, 2009 at 9:56 am
Thanks for your recipes! How did the gourmet thing go?
I’m one of these “always hungry” people. At 5′2 and 200 pounds, it’s a big concern. Your point is a good one, though: make healthier recipes. Problem is making them taste good and not too different from what we’re used to, or we won’t keep it up.
If you don’t mind, I’d like to pass on a quick, fun recipe my mother called me about last night. It uses a packet of instant chicken noodle soup mix — the one that calls for 4 cups of water, but she said to add 5 cups instead, to dilute sodium.
To doctor-it-up, add some (healthier) angel hair pasta. If you wish, you can cut it up in tiny pieces to mimick the pasta already in it. Next, add some cooked, cut-up chicken or turkey. (My mother actually buys the whole bird and dedicates a portion of it for the soup and uses the rest for other meals. When I cooked our turkey, I immediately chopped up a couple cups of it and froze it.) Of course, you can leave this out, but it is lean protein, so it has some obvious benefits. Then, add whatever delicious vegetables you already have on hand. This makes it both filling and more nutritious.
I can’t wait to try your tortilla soup! A new health foods grocery store (Earth Fare) opened up locally, and they offer their own versions of tortilla soup, chili, etc. Only thing is, I don’t like hot spices. The advantage of cooking at home is that spices can be regulated!)
Thanks again!
January 8th, 2009 at 1:59 pm
Yum pip…!!! this is very similar to a recipe I made from mixing a few… Also I like to stir in a cilantro sauce made from pureeing a lot of cilantro, little garlic, left over tomatoes from can or get another can, sour cream and a little cream cheese…. Thanks for all your yummy recipes….