Image Source from ddyottsr

Healthy Low-Calorie Chicken Tortilla Soup: A Wholesome Delight

Chicken tortilla soup is a beloved classic, ideal for warming the soul and reviving the senses. This vibrant dish, bursting with flavours and textures, can often be heavy on calories—especially when laden with cheese and crispy tortilla strips. However, with a few thoughtful tweaks, it can be transformed into a healthy, low-calorie option that retains all the charm of the original.

A Nutritional Powerhouse

The beauty of chicken tortilla soup lies in its nutritious ingredients. The base is usually a deliciously spiced broth combined with chicken, tomatoes, and various vegetables, making it rich in vitamins and minerals. By opting for lean chicken and loading up on vegetables, this soup can offer a hearty meal without the excess calories.

Ingredients You’ll Need

To craft your healthy low-calorie chicken tortilla soup, gather the following ingredients:

• Lean Chicken Breast: 500g, diced
• Low-Sodium Chicken Broth: 1 litre
• Canned Diced Tomatoes: 1 can (400g), preferably no added sugar
• Black Beans: 1 can (400g), drained and rinsed
• Corn: 1 can (400g), drained (or fresh/frozen corn)
• Red Bell Pepper: 1, diced
• Onion: 1 medium, chopped
• Garlic: 2 cloves, minced
• Chili Powder: 1 tablespoon (adjust to taste)
• Cumin: 1 teaspoon
• Lime Juice: from 1 fresh lime
• Fresh Coriander: a handful, to garnish
• Avocado: 1, diced (optional, for topping)
• Baked Tortilla Strips: for serving (optional, to keep it low-cal)

Instructions

1. Prepare the Chicken: In a large pot, heat a splash of water or low-calorie cooking spray over medium heat. Add the diced chicken breast and cook until browned and cooked through. Remove and set aside.

2. Sauté the Vegetables: In the same pot, add a bit more water if needed and sauté the onion and garlic until softened. This usually takes about 3-4 minutes.

3. Combine the Base: Add the diced red bell pepper, chili powder, and cumin to the softened onion and garlic. Stir together for another 2-3 minutes until fragrant.

4. Add Liquid Ingredients: Pour in the low-sodium chicken broth, canned tomatoes, black beans, and corn. Bring the mixture to a gentle boil, then reduce to a simmer.

5. Add the Chicken: Return the cooked chicken to the pot and allow everything to simmer for at least 15-20 minutes. This will meld the flavours beautifully.

6. Finish the Soup: Just before serving, stir in the lime juice to lift the flavours even further. Taste and adjust seasoning as desired.

7. Serve: Ladle the soup into bowls, garnishing with fresh coriander and optional diced avocado. For a bit of crunch, sprinkle on some baked tortilla strips to mimic the traditional topping without the extra calories.

Tips for Customising

• Vegetable Additions: Feel free to throw in additional vegetables, such as zucchini, carrots, or spinach, to pack in even more nutrients.
• Spice Level: Adjust the heat levels by varying the amount of chili powder or adding fresh jalapeños.
• Herb Variations: While coriander works beautifully, consider adding other herbs like parsley or even a dash of smoked paprika for a unique twist.

Conclusion

This healthy low-calorie chicken tortilla soup not only satisfies those comforting cravings but also supports a balanced diet. Its versatility allows you to change up ingredients based on what’s in season or what you have on hand, making it an ideal choice for weeknight dinners or meal prep. Serve it with a side salad or some whole-grain bread for a fulfilling meal that’s perfect for any occasion. Enjoy your wholesome yet indulgent culinary creation!

No items listed in the response.