Chicken-Tortilla Soup

Gluten Free
Dairy Free
Health score
21%
Chicken-Tortilla Soup
120 min.
8
495kcal

Suggestions


Are you looking for a warm, comforting dish that satisfies both your taste buds and dietary needs? Look no further than this delightful Chicken-Tortilla Soup! Perfectly gluten-free and dairy-free, this hearty meal is not only delicious but also packed with vibrant flavors and textures that will leave you craving more.

This soup is a feast for the senses, combining tender shredded chicken with a medley of fresh vegetables, such as onion, celery, and spicy jalapeño. The addition of spices like chili powder and a sprinkle of coarse cornmeal creates a depth of flavor that's simply irresistible. Served hot, this dish is garnished with crispy tortilla strips, creamy avocado, and zesty lime wedges, making every spoonful a burst of deliciousness.

Whether you're enjoying it as a quick lunch, a family dinner, or a cozy meal on a chilly evening, this Chicken-Tortilla Soup is sure to impress. Plus, with a generous serving size of eight, it's an excellent option for gatherings or meal prep. With a caloric breakdown that allows you to indulge without guilt, you'll love how this soup fits into your healthy lifestyle.

Take your taste buds on a journey and savor the rich, hearty goodness of this Chicken-Tortilla Soup. Ready in just 120 minutes, it’s a manageable recipe that brings everyone together around the dinner table. Dive in and enjoy this soul-warming dish today!

Ingredients

  • 6-inch corn tortillas 
  • teaspoon frangelico 
  • serving salt and pepper 
  • tablespoons olive oil 
  •  onion chopped
  • rib celery chopped
  •  carrots chopped
  • small jalapeno minced stemmed seeded
  • teaspoon chili powder 
  • tablespoons cornmeal 
  • cups chicken broth low-sodium
  •  chicken pieces bone-in ( 3 lb. total)
  • 15.5 oz black beans drained and rinsed canned
  • tablespoons cilantro leaves fresh chopped
  •  avocado pitted peeled cut into small dice
  •  lime quartered

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • pot

Directions

  1. Make tortilla strips: Preheat oven to 375°F. Stack tortillas and cut into 1/4-inch strips. Toss in a bowl with vegetable oil, 1/2 tsp. salt and a pinch of pepper.
  2. Spread in a single layer on a large baking sheet.
  3. Bake for 10 to 12 minutes, until golden and crisp, rotating pan halfway through. (Tortillas can be prepared up to 5 days in advance. Keep tightly covered in a cool, dark place.)
  4. Make soup: Warm olive oil in a large pot over medium-high heat.
  5. Add onion, celery, carrots and jalapeño and cook, stirring often, until softened but not browned, about 5 minutes.
  6. Sprinkle chili powder and cornmeal over vegetables and cook for 1 minute, stirring constantly to prevent scorching.
  7. Pour in broth, scraping bottom of pot. Bring to a boil over high heat. Reduce heat to medium-low, add chicken; simmer, partially covered, until chicken is very tender, 30 minutes.
  8. Transfer chicken to a work surface; let rest until cool enough to handle, about 15 minutes. Turn off heat under soup and skim off fat. Shred chicken and discard skin, bones and gristle. Return shredded chicken to pot along with beans. Cook over medium heat, stirring occasionally, until warmed through, about 5 minutes. Season with additional salt and pepper, if desired. (Can be made up to 2 days in advance to this point. Cover and chill.) Stir in cilantro just before serving.
  9. Serve soup hot, garnished with tortilla strips, avocado and lime wedges.

Nutrition Facts

Calories495kcal
Protein24.33%
Fat53.56%
Carbs22.11%

Properties

Glycemic Index
45.1
Glycemic Load
5.19
Inflammation Score
-9
Nutrition Score
22.743478318919%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.15mg
Luteolin
0.1mg
Isorhamnetin
0.69mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
3.05mg

Nutrients percent of daily need

Calories:494.84kcal
24.74%
Fat:30.17g
46.42%
Saturated Fat:7g
43.77%
Carbohydrates:28.02g
9.34%
Net Carbohydrates:18.46g
6.71%
Sugar:2.46g
2.74%
Cholesterol:86.7mg
28.9%
Sodium:398.31mg
17.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.84g
61.68%
Vitamin B3:12.03mg
60.13%
Vitamin A:2916.17IU
58.32%
Fiber:9.56g
38.24%
Phosphorus:369.72mg
36.97%
Vitamin B6:0.69mg
34.3%
Selenium:18.73µg
26.76%
Potassium:924.56mg
26.42%
Folate:91.9µg
22.97%
Vitamin C:17.41mg
21.1%
Vitamin B2:0.36mg
20.96%
Copper:0.4mg
20.06%
Vitamin B5:2mg
19.96%
Magnesium:76.14mg
19.04%
Vitamin K:18.93µg
18.03%
Iron:3.22mg
17.89%
Zinc:2.66mg
17.71%
Manganese:0.33mg
16.61%
Vitamin E:2.25mg
15.01%
Vitamin B1:0.22mg
14.9%
Vitamin B12:0.54µg
8.92%
Calcium:72.61mg
7.26%
Vitamin D:0.23µg
1.54%
Source:My Recipes