FLAVOURS OF THE WORLD
Chicken enchilada soup
This simple soup will be a hit with kids!
Calorie Smart
Carb Smart
Developed by CanolaInfo.org
8 servings
45 minutes (prep: 30 mins / cook: 15 min)
Time required
45 minutes
Carbohydrates
16 g/serving
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)
- ¼ cup tomato paste (60 mL)
- 2 tbsp chopped fresh parsley or cilantro (30 mL)
- 4 cups no-salt-added or reduced sodium chicken broth (1 L)
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- ¾ cup medium salsa (175 mL)
- 2 small whole wheat flour tortillas
- ¼ tsp ground black pepper (1 mL)
- canola oil cooking spray
- ½ cup reduced fat cheddar cheese (125 mL)
- Calories 190
- Carbs 16 g
- Sugar 4 g
- Fibre 2 g
Directions
- 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.
- 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.
- Preheat oven to 400 °F (200 °C).
- Meanwhile, using kitchen scissors, cut tortillas into ½ 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.
- Ladle soup in bowls and sprinkle with cheese and tortilla strips.
Per serving (1 cup/250 mL)
- Calories 190
- Protein 15 g
- Total fat 8 g
- Saturated fat 2 g
- Cholesterol 50 mg
- Carbohydrates 16 g
- Fibre 2 g
- Sugars 4 g
- Added sugars 1 g
- Sodium 260 mg
- Potassium 522 mg
© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
