Chicken Tortilla Soup

By Anne Wilfong, R.D., L.D. & Alexa Sparkman, M.A., R.D., L.D. – January 2, 2013
Photography by Brian Fitzsimmons

Warm up on a cold day with a bowl of hot and delicious chicken tortilla soup.

Makes approximately: 6 servings
Serving Size: approximately 1 ½ cups
Nutrition
Calories 220
Fat 9 g
Protein 18 g
Carbohydrate 17 g
Fiber 5 g
Sodium 290 mg

What You Need

Tortilla Strips: 

4 corn tortillas
1 teaspoon canola oil
1/4 teaspoon salt

Soup: 

1 teaspoon canola oil
1 – 2 teaspoons ground cumin
1 – 2 teaspoons chili powder
1 – 2 jalapenos, seeds removed and thinly sliced
1 small onion, diced
1/2 cup corn
5 cups low-sodium chicken broth
7.5 oz. can diced tomatoes
2 cups roasted chicken, chopped
Juice of 1 lime
1/4 cup cilantro, chopped
1 avocado, cubed

How to Make it

Tortilla Strips: 

1. Preheat oven to 350 degrees.
2. Brush tortilla strips with oil and sprinkle with salt. Cut into thin strips.
3. Place strips on baking sheet and bake for approximately 10 minutes until crispy; set aside.

Soup:

1. In a stockpot, heat the oil over medium high heat. Add the ground cumin and chili powder and sauté for approximately 30 seconds. Add the jalapeno and sauté for another 30 seconds.
2. Add the diced onion to the pot and sauté until onion is soft, approximately 5 minutes. Add the corn and sauté for another 2-3 minutes.
3. Add the chicken broth, diced tomatoes, and roasted chicken and bring to boil; reduce to a simmer for approximately 30 minutes.
4. Right before serving, add the lime juice to the soup.
5. Ladle soup into bowls and top with cilantro, avocado, and tortilla strips.
Did you know?
What we commonly refer to as cilantro is actually the leaves of the coriander plant.


Registered and licensed dietitians Alexa Sparkman and Anne Wilfong can provide reliable, objective nutrition information, separate facts from fads, and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com

 
 

Related Articles

Advertisement
View Our Menus
AFM Digital Magazine