Recipes ofKurt Dixon

Registered dietitian

Body Refined, a Health & Wellness practice

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Chicken Tortilla Soup

Monday, November 20, 2017
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Total time
1 hour and 30 minutes
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Preparation time
10 minutes
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Portions
8
Ingredients
or2 whole Boneless, Skinless Chicken Breasts
or1 Tablespoon Olive Oil
or1-1/2 teaspoon Cumin
or1 teaspoon Chili Powder
or1/2 teaspoon Garlic Powder
or1/2 teaspoon Salt
or1 Tablespoon Olive Oil
or1 cup Diced Onion
or1/4 cup Diced Green Bell Pepper
or1/4 cup Red Bell Pepper
or3 cloves Garlic, Minced
or1 can (10 Oz. Can) Rotel Tomatoes And Green Chilies
or32 ounces low sodium Vegetable Broth
or3 Tablespoons Tomato Paste
or4 cups Hot Water
or2 cans (15 Oz. Can) Black Beans, Drained
or3 Tablespoons Cornmeal Or Masa
or5 whole Corn Tortillas, Cut Into Uniform Strips Around 2 To 3 Inches
Preparation
1.
Preheat oven to 375 degrees. Mix cumin, chili pepper, garlic powder, and salt. Drizzle 1 tablespoon olive oil on chicken breasts, then sprinkle a small amount of spice mix on both sides. Set aside the rest of the spice mix.
2.
Place chicken breasts on a baking sheet. Bake for 20 to 25 minutes, or until chicken is done. Use two forks to shred chicken. Set aside.
3.
Heat 1 tablespoon olive oil in a pot over medium high heat. Add onions, red pepper, green pepper, and minced garlic. Stir and begin cooking, then add the rest of the spice mix. Stir to combine, then add shredded chicken and stir.
4.
Pour in Rotel, chicken stock, tomato paste, water, and black beans. Bring to a boil, then reduce heat to a simmer. Simmer for 45 minutes, uncovered.
5.
Mix cornmeal with a small amount of water. Pour into the soup, then simmer for an additional 30 minutes. Check seasonings, adding more if needed---add more chili powder if it needs more spice, and be sure not to undersalt. Turn off heat and allow to sit for 15 to 20 minutes before serving. Five minutes before serving, gently stir in tortilla strips.
6.
Ladle into bowls, then top with diced red onion, diced avocado or pico de gallo, if you have it! (The garnishes really make the soup delicious.)
Nutritional information
Per 100 gPer portion (483 g)% DRI
Energy60 kcal292 kcal15 %
Fat2 g9 g13 %
Fatty acids, total saturated0 g2 g9 %
Cholesterol6 mg28 mg9 %
Sodium142 mg687 mg29 %
Carbohydrate8 g37 g12 %
Sugars1 g5 gremove
Fiber2 g10 g41 %
Protein4 g18 gremove