It’s been far too long since I brought you a Friday Food File, but I’ve been doing a bit of cooking lately, and wanted to share the soup recipe that has been our go-to meal this week. This recipe was inspired by Pioneer Woman’s recipe for chicken tortilla soup, but if you compare, you’ll see I took some liberties to make it my own. I tried to use as many organic ingredients as possible, and for the chips, I used Garden of Eatin’ Multigrain tortilla chips, just to give the meal a more healthful boost.
1 lb. raw chicken boneless breasts
¼ c olive oil
Paprika, chili powder, cumin, oregano, or other herbs and spices of your choice
1 large onion, chopped (about 1 ½ c)
3 large bell peppers, preferably a mix of colors, chopped (about 3 c)
¼ c olive oil
Baked chicken breasts
1 can Rotel tomatoes (or other canned tomatoes with green chilies)
8 c chicken stock or broth (I try to get organic free-range low-sodium, but use whatever you like)
½ can tomato paste
2 cans beans (black, pinto, kidney, pink, etc.)
1 c corn (canned, fresh, or frozen)
2 tomatillos, chopped (about ¾ c)
1 Tbs. adobo sauce (Omit if you want it more mild than spicy. I almost always have some on hand because I use it in my chili.)
Spices of your choice, to taste: cayenne pepper, chili pepper, black pepper, white pepper, cinnamon (not too much), coriander, cumin, paprika, oregano
Bake chicken breasts with olive oil and spices at 350 deg., about 25 minutes or until done. Once cool, using forks, shred chicken.
Add olive oil, onions, peppers, and garlic to stock pot, and cook on medium heat until veggies start to soften.
Add chicken, Rotel, broth, tomato paste, beans, corn, tomatillos, and adobo. Stir, and cook on medium-high heat until it starts to boil. Add spices to taste, and if you like, salt to taste. Reduce heat to low, and continue simmering for ½-1 hr.
Serve with garnish of choice. We used sour cream, shredded jack cheese, scallions, and tortilla chips. Avocado, chopped onions, and soft corn tortillas are other options.
I used the SparkPeople Recipe Calculator to get nutrition info. It’s not exact, but it should at least give you an idea. I estimated 10 – 2 1/2 c servings. According to the recipe calculator, the nutrition info is as follows, and does not include the chips or garnish. Please only use this data as an estimation, especially regarding carb count for calculating insulin dosages.
Saturated Fat: 1.7 g
Polyunsaturated Fat: 1.4 g
Monounsaturated Fat:8.3 g
Cholesterol: 26.3 mg
Sodium: 451.1 mg
Potassium: 471.6 mg
Total Carbohydrate: 22.6 g
Dietary Fiber: 5.7 g
Sugars: 3.6 g
Protein: 17.0 g