Healthy Bites – Chicken Tortilla Soup
This nutrient-rich soup is perfect for warming you up on those cold winter days. It is quick, easy and full of flavor. There are a variety of ingredients in this soup, but because of this, it is packed full of nutrients and it can help hydrate you!
Chicken is a great source of protein which is essential for building muscle. Olive oil is rich in monounsaturated fat that can help to reduce heart disease risk. Red onions are rich in fiber and vitamin C. Vitamin C is necessary for normal growth and development. It is one of several antioxidants that are vital to blocking the damage caused by free radicals. Free radicals can cause inflammation in the body. Vitamin C is also used to repair tissues in all parts of your body. The jalapeno pepper, poblano pepper, green chilies and garlic also contain vitamin C. Spices are helpful in adding flavor as well as several healthy benefits to food. An adult should consume at least 20 grams of fiber each day. The black beans also serve as an additional protein source. The corn tortillas provide carbohydrate which is needed to provide energy. Cheese, if added, contains calcium which is essential for maintaining total body health. This includes helping your bones and teeth stay strong! This soup can contribute to reaching the recommended servings of vegetables. Therefore, this soup is delicious and nutritious! Try this soup this coming winter to help keep you warm during the cold months ahead.
Chicken Tortilla Soup
1.5 lbs boneless skinless chicken breasts 2 T olive oil
1 large red onion, diced
1 jalapeno pepper, diced (seeds included) 2 cloves garlic, minced
1 poblano pepper 2 tsp chili powder 2 tsp cumin
2 tsp salt
8 cups chicken broth (2 quarts)
1 4-oz can diced green chilies
1 cup hominy
2 15-oz cans black beans, drained and rinsed
1 14-oz can fire roasted diced tomatoes (or Rotel tomatoes and chilies)
4 corn tortillas (cut into strips)
juice of 2 limes
shredded cheese for serving
chopped cilantro for serving
Bring a large pot of water to a boil. Add the chicken breasts and simmer for about 20 minutes, until breasts are cooked through. Drain and set chicken breasts aside to cool. Once cool, chop into cube-sized pieces.
While chicken is cooking, roast the poblano pepper over a burner on a gas range stove or under the broiler. You want the pepper to be very dark and charred—almost black. Set aside on a plate to cool then dice.
Heat the olive oil over medium high heat in a Dutch oven or very large pot. Once hot, add the diced onion and jalapeno and cook for five minutes, until soft. Add the garlic and diced poblano pepper and cook for another minute. Add the chili powder and cumin and mix until well combined.
Pour in the chicken stock and add the diced tomatoes, hominy, black beans, green chilies, diced cooked chicken and salt. Bring to a boil.
Finally, add the tortilla strips and lime juice and cook until tortillas soften. Serve with chopped cilantro and shredded cheese on the side.
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.