SKINNY AND SPEEDY: CHICKEN TORTILLA SOUP

This is another great way to use left-over chicken (or turkey) to quickly make a hearty soup that–as you can see– is more than 80 percent vegetables! And if you’ve been living The Skinny, you know that if you “Eat More Things That Grow and Fewer Things That Walk” this is a recipe that proves you don’t have to worry about portion size anymore….

Just make sure the meat and veg are all chopped into rather small pieces so that there are tummy-filling and health-promoting vegetables in every bite!

 

 

SKINNY AND SPEEDY: CHICKEN TORTILLA SOUP

2 cups cooked and diced chicken or turkey (If you’re using raw poultry, chop it well and throw it in with the onions.)

1 large onion, diced (about 2 cups)

4 celery stalks, diced (about 2 cups)

2 large bell pepper, diced (about 2 cups)

1 carrot, diced

1 T. dried Oregano

1 T. ground cumin

1 T. minced garlic

2 cans “Rotel” tomatoes (If you can’t find Rotel brand, use any brand of chopped tomatoes with green chilies. If you can’t find those, use 2 cans of chopped tomatoes and two 2.5 ounce cans of chopped green chilies and bump up the dried seasonings.)

1 can whole black beans

1 cup frozen corn

1-3 cups sliced frozen okra (Not traditional, I know, but okra adds calorie-free fiber and bulk to the soup and acts as a thickening agent which adds richness to the broth.)

8 cups beef or chicken broth, or a mix. (I use Better Than Bouillon soup pastes rather than broth from a can or carton.  It not only tastes better, but it’s also easier to control the intensity and, as a bonus, is cheaper and easier to carry!)

1/2 cups green onion, chopped

1/2 cup fresh cilantro, chopped

Fat-free sour cream, a bit of fresh avocado, and a few skinny tortilla strips to add to the bowl when serving.

(I just have to show you, this is a recipe that is so easy, my 9-year-old daughter could make it without my help!)

Spray a soup pot with canola oil and briefly saute onion, celery, bell pepper, and carrots. (If you’re cooking raw chicken, add it here.)

Add oregano, cumin, and garlic and stir another 2 minutes.

Add Rotel and broth and cook until vegetables are tender about 15 minutes.

Add frozen corn, okra, and left-over diced chicken (or turkey) and simmer another 10 minutes.

Add green onion and cilantro and taste for seasonings. You may need to add more salt or another tablespoon of Better Than Bouillon Paste…you’ll know as you taste it.

Serve in bowls topped with a bit of avocado, a dollop of fat-free sour cream, and Skinny Tortilla Strips.

(To make Skinny Tortilla Strips, slice corn tortillas into strips, spray a cookie sheet with cooking oil, add the strips, spray the strips with oil, sprinkle with salt, and bake in preheated 400 degrees oven for 5-8 minutes…So much healthier (and cheaper) than store-bought chips!)

PLAY WITH YOUR FOOD

You can add any veg you like.  I often add Mexican Squash, yellow squash, or zucchini.  If I have leftover roasted Poblano peppers after making Skinny Enchiladas, I use those, too. As long as you’re keeping the meat to 20 percent, it just doesn’t matter!

This is just one of many soups that freezes beautifully! Freeze it in small containers for easy thawing.

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