Chicken Enchilada Soup
Ingredients
- 1 Tbsp canola oil 15 mL
- 1 onion, chopped
- 1 lb raw ground chicken or turkey 500 g
- 4 garlic cloves, minced
- 1 Tbsp chili powder 15 mL
- 1 tsp cumin 5 mL
- 1/4 cup tomato paste 60 mL
- 2 Tbsp chopped fresh parsley or cilantro 30 mL
- 4 cups no-salt-added or reduced sodium chicken broth 1 L
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 3/4 cup medium salsa 175 mL
- 2 small whole wheat flour tortillas
- 1/4 tsp ground black pepper 1 mL
- canola oil cooking spray
- 1/2 cup reduced fat cheddar cheese 125 mL
Instructions
- 1. In saucepan, heat canola oil over medium heat and cook onion, chicken, garlic, chili powder and cumin for about 8 minutes or until onion is softened and chicken is no longer pink and starting to brown.
- 2. Stir in tomato paste and parsley until coated. Add broth, peppers and salsa; bring to a simmer. Cook for about 10 minutes or until peppers are tender but firm.
- 3. Preheat oven to 400 °F (200 °C).
- 4. Meanwhile, using kitchen scissors, cut tortillas into ½-inch (1-cm) strips. Spray strips with canola oil cooking spray and sprinkle with pepper. Place on parchment paper-lined baking sheet and bake for about 5 minutes or until golden and crisp.
- 5. Ladle soup in bowls and sprinkle with cheese and tortilla strips.
Yield
8 Servings
serving size
1 cup (250 mL)
nutritional analysis
Per Serving
| Calories | 190 |
| Total Fat | 8 g |
| Saturated Fat | 2 g |
| Cholesterol | 50 mg |
| Carbohydrates | 16 g |
| Fiber | 2 g |
| Protein | 15 g |
| Sodium | 260 mg |
