Chicken Enchilada Soup

Chicken Enchilada Soup

Courtesy of CanolaInfo 8 Servings • 10 Min. Prep Time • 18 Min. Cook Time
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 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)

Directions:

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.

Nutrition:

Calories: 190; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 50mg; Total Carbs: 16g; Fiber: 2g; Protein: 15g; Sodium: 260mg;