Chicken-Tortilla Soup

Gluten Free
Health score
16%
Chicken-Tortilla Soup
45 min.
8
230kcal

Suggestions


Welcome to a warm and comforting bowl of Chicken-Tortilla Soup, a delightful dish that brings the vibrant flavors of Mexico right to your kitchen! This gluten-free recipe is perfect for lunch or dinner, serving up to eight people with just the right balance of taste and nutrition. With a wholesome combination of shredded chicken, sweet corn, and savory spices, each spoonful is packed with flavor and satisfaction.

Imagine cooking up a pot of this hearty soup in just 45 minutes, filling your home with the mouthwatering aromas of sautéed onion, garlic, and chili spices. The base of diced tomatoes and reduced-fat tomato soup provides a luscious texture, while the crunchy tortilla chips add a satisfying bite. Topped with a dollop of creamy fat-free sour cream, this dish becomes a fiesta for your taste buds.

What makes it even better? It’s not only delicious but also healthy, coming in at only 230 calories per serving! With a caloric breakdown that includes 26% protein, 19% fat, and 54% carbohydrates, it's a balanced meal that won't leave you feeling guilty. Whether you're enjoying it on a chill evening or serving it at your next gathering, this Chicken-Tortilla Soup is sure to become a favorite. So grab your Dutch oven and let's get cooking!

Ingredients

  • 1.3 cups baked tortilla chips unsalted crushed ( 16)
  • 14.5 ounce canned tomatoes fresh diced peeled undrained canned (such as Del Monte Cut)
  • 0.5 teaspoon chili powder 
  • 10.8 ounce all natural tomato soup undiluted reduced-fat reduced-sodium canned (such as Campbell's Healthy Request)
  • 10 ounces chicken shredded cooked
  • cup corn kernels frozen
  • 0.3 cup wine dry white
  •  garlic clove minced
  • teaspoon ground cumin 
  • tablespoon jalapeno seeded chopped
  • 28.5 ounce chicken broth canned
  • teaspoon olive oil 
  • cup onion chopped
  • 0.5 cup cream fat-free sour
  • teaspoon worcestershire sauce 

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add onion and garlic; saute 2 minutes. Stir in chicken and next 9 ingredients (chicken through tomato soup); bring to a boil. Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with tortilla chips and sour cream.

Nutrition Facts

Calories230kcal
Protein26.07%
Fat19.71%
Carbs54.22%

Properties

Glycemic Index
18.19
Glycemic Load
2.5
Inflammation Score
-5
Nutrition Score
10.404782761698%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
4.48mg

Nutrients percent of daily need

Calories:230.26kcal
11.51%
Fat:5.07g
7.8%
Saturated Fat:1.16g
7.28%
Carbohydrates:31.36g
10.45%
Net Carbohydrates:28.59g
10.4%
Sugar:6.67g
7.41%
Cholesterol:27.87mg
9.29%
Sodium:425.14mg
18.48%
Alcohol:0.77g
100%
Alcohol %:0.32%
100%
Protein:15.08g
30.17%
Vitamin B3:5.25mg
26.26%
Phosphorus:210.99mg
21.1%
Selenium:13.88µg
19.83%
Potassium:628.27mg
17.95%
Vitamin C:14.11mg
17.11%
Vitamin B6:0.34mg
16.83%
Vitamin B2:0.22mg
12.83%
Magnesium:45.39mg
11.35%
Iron:2.02mg
11.2%
Fiber:2.77g
11.09%
Manganese:0.18mg
9.05%
Calcium:86.73mg
8.67%
Copper:0.17mg
8.56%
Vitamin B1:0.13mg
8.55%
Zinc:1.2mg
7.98%
Vitamin A:350.06IU
7%
Folate:22.45µg
5.61%
Vitamin E:0.84mg
5.57%
Vitamin B5:0.52mg
5.17%
Vitamin B12:0.25µg
4.11%
Vitamin K:3.67µg
3.49%
Source:My Recipes