How to Prepare a Healthy Tortilla Soup
A Simple, Low-Fat Recipe for Tasty Tortilla Soup
Nov 12, 2008
The weather is starting to turn colder and you're not about to stand outside to grill chicken in this temperature. Sure, chicken is lean and high in protein, and you're trying to eat healthy, but consider how comforting a hot bowl of soup is before you give in to a plain chicken breast and side of vegetables tonight. Follow this simple recipe for a satisfying bowl of soup that is actually good for you!
Consider adding extra vegetables like green beans, corn, peppers or chiles to add more color and fiber. Adding a few dashes of hot sauce will spice it up.
Ingredients:
- 1 lb skinless, boneless chicken breast
- 1 small white onion, chopped
- 1-2 cloves garlic, chopped
- 4 cups chicken broth(organic is best)
- 1 can rinsed black beans
- 1 can rinsed hominy
- 1 can Mexican style chopped tomatoes
- 1 jar salsa
- 1 tsp. cumin
Serve with: fresh cilantro, grated low-fat cheese, sliced avocado and low-fat sour cream for serving
Directions:
- In a saute pan, pour one tbsp. of olive oil over medium heat. Add diced onion and 1-2 cloves of chopped garlic and saute for 5 minutes. Remove from heat.
- While sauteeing onion, add water to a large pot and bring to boil. Boil chicken breast in water until cooked thoroughly. Drain chicken, let cool, and shred with a knife and fork. Pour chicken broth into the large pot and add all other main ingredients, including onion and garlic. Bring to boil and then simmer for 30 minutes. Right before serving add chopped fresh cilantro.
Serving
Place bowls out for your guests with sliced avocado, low-fat shredded cheese, and low-fat sour cream to add as they like. Other ideas are sliced jalapenos, hot sauce and low-fat corn chips.
Fill serving bowls with 1 cup of soup per guest, and let them add their favorite toppings.
Stats
Chicken is high in lean protein and low in fat. Black beans and hominy are both high in fiber and quite good for you in moderation. Avocado is a good fat and is full of omega-3's, and once again, great when eaten in moderation (one serving is 1/4 of an avocado).
Soups are an easy way to serve large groups of guests and great for parties. It is also easy to modify to a crockpot for people who like to come home to a prepared meal. To prepare in a crockpot, place chopped chicken in bottom and pour other ingredients on top. Cook on lowest heat for 7-8 hours. Stir, and serve as usual.
This recipe is also great for freezing and warming up when you are not in the mood to cook. Enjoy!
