Description
This Healthy Chicken Tortilla Soup is a flavorful, comforting dish combining tender chicken, smoky spices, and crispy tortilla strips. It’s a nutritious and low-sodium soup perfect for a wholesome meal, garnished with fresh cilantro, lime, red onion, and creamy avocado for added texture and brightness.
Ingredients
Scale
Soup Ingredients
- 9 corn tortillas, cut into thin strips
- 4 garlic cloves, minced
- 2 lbs boneless, skinless chicken breasts or thighs
- 2 tbsp oil, divided
- 1/2 tsp smoked paprika
- 1 tsp cumin
- 1 tsp chili powder
- 1 tsp salt
- Pinch of cayenne pepper
- 5 cups low sodium chicken broth
- 2 x 14 oz cans low sodium tomato sauce
- 2 cups fresh or frozen corn
- 14 oz can low sodium black beans, rinsed and drained
Garnishes
- Cilantro
- Lime wedges
- Chopped red onion
- Sliced avocado
Instructions
- Toast Tortilla Strips: Preheat a Dutch oven or large pot over medium heat and add 1 tablespoon of oil. Add the tortilla strips and cook, stirring frequently, until they are golden brown and crispy. Remove them from the pot and set aside on a plate.
- Sauté Garlic: Add the remaining 1 tablespoon of oil to the pot along with the minced garlic. Sauté for about 30 seconds, stirring often, until fragrant but not browned.
- Cook Chicken with Spices: Add the chicken breasts or thighs along with smoked paprika, cumin, chili powder, salt, and a pinch of cayenne. Cook for approximately 5 minutes until the chicken is lightly browned, stirring occasionally to coat evenly with spices.
- Add Liquids and Vegetables: Pour in the chicken broth, tomato sauce, corn, and black beans. Stir all ingredients well, cover the pot, and bring the soup to a boil. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes to allow flavors to meld and chicken to cook through.
- Shred Chicken and Finish Soup: Remove the lid, carefully take the chicken out onto a plate, shred the meat using two forks, and return the shredded chicken to the pot. Stir to combine and heat through.
- Serve: Ladle the soup into bowls, top with the reserved crispy tortilla strips, and garnish with fresh cilantro, lime wedges, chopped red onion, and sliced avocado for added freshness and texture.
Notes
- Store: Keep the soup refrigerated in an airtight container or the cooking pot for up to 5 days. Reheat gently on the stove over low heat, simmering for 5-7 minutes.
- Freeze: Freeze in an airtight container for up to 3 months. Thaw overnight in the refrigerator before reheating.
Nutrition
- Serving Size: 1 cup (approximate)
- Calories: 250 kcal
- Sugar: 5 g
- Sodium: 420 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 6 g
- Protein: 28 g
- Cholesterol: 70 mg
