Chicken Enchilada Soup
Courtesy of CanolaInfo
Servings: 8
Prep Time: 10 Min.
Cook Time: 18 Min.
Prep Time: 10 Min.
Cook Time: 18 Min.
What you need:
* 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 c. tomato paste (60 mL)
* 2 Tbsp. chopped fresh parsley or cilantro (30 mL)
* 4 c. no-salt-added or reduced sodium chicken broth (1 L)
* 1 red bell pepper, chopped
* 1 green bell pepper, chopped
* 3/4 c. medium salsa (175 mL)
* 2 small whole wheat flour tortillas
* 1/4 tsp. ground black pepper (1 mL)
* canola oil cooking spray
* 1/2 c. reduced fat cheddar cheese (125 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 c. tomato paste (60 mL)
* 2 Tbsp. chopped fresh parsley or cilantro (30 mL)
* 4 c. no-salt-added or reduced sodium chicken broth (1 L)
* 1 red bell pepper, chopped
* 1 green bell pepper, chopped
* 3/4 c. medium salsa (175 mL)
* 2 small whole wheat flour tortillas
* 1/4 tsp. ground black pepper (1 mL)
* canola oil cooking spray
* 1/2 c. reduced fat cheddar cheese (125 mL)
What to do:
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 1/2-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.
* Recipe courtesy of Emily Richards and CanolaInfo.
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 1/2-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.
* Recipe courtesy of Emily Richards and CanolaInfo.
Nutritional information:
Calories: 190; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 50mg; Total Carbs: 16g; Fiber: 2g; Protein: 15g; Sodium: 260mg;