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Low Calorie Chicken Tortilla Soup Flavorful and Easy

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To make your low calorie chicken tortilla soup, gather these fresh and flavorful ingredients: - 1 pound boneless, skinless chicken breasts - 4 cups low-sodium chicken broth - 1 can (15 oz) black beans, rinsed and drained - 1 can (14.5 oz) diced tomatoes with green chilies - 1 cup frozen corn - 1 medium onion, diced - 2 cloves garlic, minced - 1 tablespoon chili powder - 1 teaspoon cumin - 1 teaspoon smoked paprika - Salt and pepper, to taste - 1 lime, juiced - Fresh cilantro, for garnish - Baked tortilla strips, for garnish These ingredients work together to create a soup that is both light and full of flavor. The chicken provides protein, while the beans and corn add texture. The spices give the soup its zesty kick. Fresh cilantro and lime juice brighten the whole dish, making it perfect for any meal. {{ingredient_image_1}} 1. Sauté onion and garlic Start by heating a drizzle of olive oil in a large pot over medium heat. Add the diced onion. Sauté it for about 3 to 4 minutes until it turns translucent. Then, stir in the minced garlic and cook for one more minute until you smell its fragrant aroma. 2. Cook chicken in broth Next, place the boneless, skinless chicken breasts into the pot. Pour in the low-sodium chicken broth. Bring this mixture to a boil. Once boiling, reduce the heat to let it simmer. 3. Shred the chicken After about 20 minutes, check if the chicken is fully cooked. Carefully take it out of the pot. Use two forks to shred the chicken into bite-sized pieces. Return this shredded chicken back into the soup. 1. Add spices and simmer Now, it’s time to add flavor! Stir in chili powder, cumin, and smoked paprika. Also, add the can of diced tomatoes with green chilies. Season it with a pinch of salt and pepper to taste. Cover the pot and let it simmer for a while. 2. Incorporate beans and corn After simmering, stir in the rinsed black beans and frozen corn. Let it cook for an additional 5 minutes. This warms the beans and corn through, making the soup heartier. 3. Final seasoning and lime juice Finally, remove the pot from heat. Squeeze the juice of one lime into the soup. Taste and adjust the seasoning if needed. This adds a nice zing to your soup. - Garnishing options Serve this soup hot, garnished with fresh cilantro. You can also add baked tortilla strips on top for a crunchy texture. - Recommended accompaniments Pair your soup with a side of fresh avocado slices or a light salad. This adds freshness and makes your meal more filling. Enjoy your tasty and low-calorie chicken tortilla soup! To keep this soup low in calories, use smart swaps. Instead of regular chicken broth, choose low-sodium broth. This helps reduce salt and calories. Opt for skinless chicken breasts, as they are lower in fat. You can also replace higher-calorie toppings with fresh herbs or baked tortilla strips. These choices keep the taste without the extra calories. For cooking methods, use grilling or baking over frying. These methods cut down on fat and keep your soup light. A slow cooker or Instant Pot can also help. They let the flavors blend well without adding fat. Fresh herbs make a big difference. Adding cilantro brightens the soup. You can also use fresh lime juice for a zesty kick. Don't forget to adjust your spices! Try adding more chili powder or cumin to up the flavor. A pinch of smoked paprika will add depth without adding calories. Meal prepping can save time. Chop your veggies and seasonings in advance. This makes cooking a breeze on busy nights. You can also prepare a big batch of soup and freeze portions for later. Using a slow cooker or Instant Pot is a great way to make this soup easy. Just throw in your ingredients, set it, and let it cook. You’ll have a tasty meal waiting for you when you’re ready to eat. Pro Tips Perfectly Shredded Chicken: To get a tender and juicy shredded chicken, be sure to use two forks to shred the chicken while it’s still warm. This helps maintain its moisture and flavor. Customize Your Spices: Feel free to adjust the spice levels according to your taste. If you like it spicier, consider adding more chili powder or some diced jalapeños. Fresh Lime Juice: Always add lime juice at the end of cooking. This preserves its bright flavor and ensures your soup has a fresh, zesty finish. Garnish for Extra Flavor: Don’t skip the garnishes! Fresh cilantro and baked tortilla strips add texture and enhance the overall flavor profile of the soup. {{image_2}} You can make this soup vegetarian by swapping chicken for tofu or more beans. Use firm tofu, cut into small cubes. Add it to the pot when you add the spices. This gives you protein while keeping the soup hearty. You can also add more black beans or even kidney beans for extra texture and taste. If you like heat, add jalapeños or cayenne pepper. Chop jalapeños finely and toss them in with the onion. For cayenne, start with a small pinch and adjust to your taste. Both options will give your soup a nice kick. This variation makes the soup exciting and full of flavor. For a creamy twist, add Greek yogurt or low-fat sour cream. Stir in a few dollops just before serving. This adds richness without too many calories. It also gives your soup a smooth texture that’s very satisfying. You can also use it as a topping with your tortilla strips. After you make the soup, let it cool. Store it in an airtight container. This keeps it fresh and tasty. The soup lasts up to four days in the fridge. Always check for odors or changes in color before eating leftovers. To freeze the soup, use freezer-safe containers. Leave some space at the top for expansion. The soup can stay good for about three months in the freezer. When you want to eat it, let it thaw in the fridge overnight. Reheat on the stove over low heat, stirring often. You can also microwave it in a bowl, covered with a lid. To make meal prep easy, portion the soup into single servings. Use small containers for quick grab-and-go meals. This way, you can enjoy a warm bowl anytime. It's perfect for busy days or when you want a healthy snack. Yes, you can use frozen chicken breasts. Just make a few changes. First, add about 10 minutes to the cooking time. You want the chicken to be hot and fully cooked. Start by placing the frozen chicken in the pot with the broth and bring it to a boil. Then, follow the rest of the steps as usual. This method keeps your soup tasty and easy. If you don’t have chicken broth, try vegetable broth or water. Both options work well. You can also make a quick broth using bouillon cubes. Just dissolve them in hot water for added flavor. Don’t forget to season your soup to enhance the taste. To add heat, try these tips. Add chopped jalapeños or a bit of cayenne pepper. You can also use hot sauce for extra spice. Start with a little, then taste and adjust. This way, you control the heat level and make it perfect for your taste buds. This blog post covered all the key points for making a tasty chicken soup. You learned about the right ingredients and step-by-step instructions to prepare it perfectly. We also shared tips for boosting flavor and options for special diets. In closing, remember to customize the soup to your taste. Enjoy experimenting with flavors and make it your own. This dish is not only easy to prepare but also great for any meal. Feel confident in your cooking skills!

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Are you ready to warm up your weeknight dinners with a bowl of deliciousness? My Low Calorie Chicken Tortilla Soup is not only quick and easy to make, but it’s also packed with flavor. With simple ingredients and straightforward steps, you can whip up a healthy meal in no time. Let’s dive into how you can create this tasty dish that satisfies your cravings without the extra calories!

Why I Love This Recipe

  1. Healthy and Nourishing: This soup is packed with lean protein from the chicken and fiber from the beans, making it a wholesome meal.
  2. Quick and Easy: With a total time of just 45 minutes, it’s perfect for weeknight dinners without compromising on flavor.
  3. Customizable: You can easily adjust the spices or add your favorite toppings, allowing for endless variations.
  4. Low Calorie: This recipe is designed to be low in calories while still delivering a zesty and satisfying taste.

Ingredients

To make your low calorie chicken tortilla soup, gather these fresh and flavorful ingredients:

– 1 pound boneless, skinless chicken breasts

– 4 cups low-sodium chicken broth

– 1 can (15 oz) black beans, rinsed and drained

– 1 can (14.5 oz) diced tomatoes with green chilies

– 1 cup frozen corn

– 1 medium onion, diced

– 2 cloves garlic, minced

– 1 tablespoon chili powder

– 1 teaspoon cumin

– 1 teaspoon smoked paprika

– Salt and pepper, to taste

– 1 lime, juiced

– Fresh cilantro, for garnish

– Baked tortilla strips, for garnish

These ingredients work together to create a soup that is both light and full of flavor. The chicken provides protein, while the beans and corn add texture. The spices give the soup its zesty kick. Fresh cilantro and lime juice brighten the whole dish, making it perfect for any meal.

Step-by-Step Instructions

Preparation Steps

1. Sauté onion and garlic

Start by heating a drizzle of olive oil in a large pot over medium heat. Add the diced onion. Sauté it for about 3 to 4 minutes until it turns translucent. Then, stir in the minced garlic and cook for one more minute until you smell its fragrant aroma.

2. Cook chicken in broth

Next, place the boneless, skinless chicken breasts into the pot. Pour in the low-sodium chicken broth. Bring this mixture to a boil. Once boiling, reduce the heat to let it simmer.

3. Shred the chicken

After about 20 minutes, check if the chicken is fully cooked. Carefully take it out of the pot. Use two forks to shred the chicken into bite-sized pieces. Return this shredded chicken back into the soup.

Cooking Instructions

1. Add spices and simmer

Now, it’s time to add flavor! Stir in chili powder, cumin, and smoked paprika. Also, add the can of diced tomatoes with green chilies. Season it with a pinch of salt and pepper to taste. Cover the pot and let it simmer for a while.

2. Incorporate beans and corn

After simmering, stir in the rinsed black beans and frozen corn. Let it cook for an additional 5 minutes. This warms the beans and corn through, making the soup heartier.

3. Final seasoning and lime juice

Finally, remove the pot from heat. Squeeze the juice of one lime into the soup. Taste and adjust the seasoning if needed. This adds a nice zing to your soup.

Serving Suggestions

– Garnishing options

Serve this soup hot, garnished with fresh cilantro. You can also add baked tortilla strips on top for a crunchy texture.

– Recommended accompaniments

Pair your soup with a side of fresh avocado slices or a light salad. This adds freshness and makes your meal more filling. Enjoy your tasty and low-calorie chicken tortilla soup!

Tips & Tricks

Making it Low Calorie

To keep this soup low in calories, use smart swaps. Instead of regular chicken broth, choose low-sodium broth. This helps reduce salt and calories. Opt for skinless chicken breasts, as they are lower in fat. You can also replace higher-calorie toppings with fresh herbs or baked tortilla strips. These choices keep the taste without the extra calories.

For cooking methods, use grilling or baking over frying. These methods cut down on fat and keep your soup light. A slow cooker or Instant Pot can also help. They let the flavors blend well without adding fat.

Flavor Enhancements

Fresh herbs make a big difference. Adding cilantro brightens the soup. You can also use fresh lime juice for a zesty kick. Don’t forget to adjust your spices! Try adding more chili powder or cumin to up the flavor. A pinch of smoked paprika will add depth without adding calories.

Quick Cooking Tips

Meal prepping can save time. Chop your veggies and seasonings in advance. This makes cooking a breeze on busy nights. You can also prepare a big batch of soup and freeze portions for later.

Using a slow cooker or Instant Pot is a great way to make this soup easy. Just throw in your ingredients, set it, and let it cook. You’ll have a tasty meal waiting for you when you’re ready to eat.

Pro Tips

  1. Perfectly Shredded Chicken: To get a tender and juicy shredded chicken, be sure to use two forks to shred the chicken while it’s still warm. This helps maintain its moisture and flavor.
  2. Customize Your Spices: Feel free to adjust the spice levels according to your taste. If you like it spicier, consider adding more chili powder or some diced jalapeños.
  3. Fresh Lime Juice: Always add lime juice at the end of cooking. This preserves its bright flavor and ensures your soup has a fresh, zesty finish.
  4. Garnish for Extra Flavor: Don’t skip the garnishes! Fresh cilantro and baked tortilla strips add texture and enhance the overall flavor profile of the soup.

Variations

Vegetarian Option

You can make this soup vegetarian by swapping chicken for tofu or more beans. Use firm tofu, cut into small cubes. Add it to the pot when you add the spices. This gives you protein while keeping the soup hearty. You can also add more black beans or even kidney beans for extra texture and taste.

Spicy Twist

If you like heat, add jalapeños or cayenne pepper. Chop jalapeños finely and toss them in with the onion. For cayenne, start with a small pinch and adjust to your taste. Both options will give your soup a nice kick. This variation makes the soup exciting and full of flavor.

Creamy Version

For a creamy twist, add Greek yogurt or low-fat sour cream. Stir in a few dollops just before serving. This adds richness without too many calories. It also gives your soup a smooth texture that’s very satisfying. You can also use it as a topping with your tortilla strips.

Storage Info

Refrigeration Guidance

After you make the soup, let it cool. Store it in an airtight container. This keeps it fresh and tasty. The soup lasts up to four days in the fridge. Always check for odors or changes in color before eating leftovers.

Freezing Instructions

To freeze the soup, use freezer-safe containers. Leave some space at the top for expansion. The soup can stay good for about three months in the freezer. When you want to eat it, let it thaw in the fridge overnight. Reheat on the stove over low heat, stirring often. You can also microwave it in a bowl, covered with a lid.

Meal Prep Tips

To make meal prep easy, portion the soup into single servings. Use small containers for quick grab-and-go meals. This way, you can enjoy a warm bowl anytime. It’s perfect for busy days or when you want a healthy snack.

FAQs

Can I use frozen chicken breasts?

Yes, you can use frozen chicken breasts. Just make a few changes. First, add about 10 minutes to the cooking time. You want the chicken to be hot and fully cooked. Start by placing the frozen chicken in the pot with the broth and bring it to a boil. Then, follow the rest of the steps as usual. This method keeps your soup tasty and easy.

What can I substitute for chicken broth?

If you don’t have chicken broth, try vegetable broth or water. Both options work well. You can also make a quick broth using bouillon cubes. Just dissolve them in hot water for added flavor. Don’t forget to season your soup to enhance the taste.

How can I make this soup spicier?

To add heat, try these tips. Add chopped jalapeños or a bit of cayenne pepper. You can also use hot sauce for extra spice. Start with a little, then taste and adjust. This way, you control the heat level and make it perfect for your taste buds.

This blog post covered all the key points for making a tasty chicken soup. You learned about the right ingredients and step-by-step instructions to prepare it perfectly. We also shared tips for boosting flavor and options for special diets.

In closing, remember to customize the soup to your taste. Enjoy experimenting with flavors and make it your own. This dish is not only easy to prepare but also great for any meal. Feel confident in your cooking skill

To make your low calorie chicken tortilla soup, gather these fresh and flavorful ingredients: - 1 pound boneless, skinless chicken breasts - 4 cups low-sodium chicken broth - 1 can (15 oz) black beans, rinsed and drained - 1 can (14.5 oz) diced tomatoes with green chilies - 1 cup frozen corn - 1 medium onion, diced - 2 cloves garlic, minced - 1 tablespoon chili powder - 1 teaspoon cumin - 1 teaspoon smoked paprika - Salt and pepper, to taste - 1 lime, juiced - Fresh cilantro, for garnish - Baked tortilla strips, for garnish These ingredients work together to create a soup that is both light and full of flavor. The chicken provides protein, while the beans and corn add texture. The spices give the soup its zesty kick. Fresh cilantro and lime juice brighten the whole dish, making it perfect for any meal. {{ingredient_image_1}} 1. Sauté onion and garlic Start by heating a drizzle of olive oil in a large pot over medium heat. Add the diced onion. Sauté it for about 3 to 4 minutes until it turns translucent. Then, stir in the minced garlic and cook for one more minute until you smell its fragrant aroma. 2. Cook chicken in broth Next, place the boneless, skinless chicken breasts into the pot. Pour in the low-sodium chicken broth. Bring this mixture to a boil. Once boiling, reduce the heat to let it simmer. 3. Shred the chicken After about 20 minutes, check if the chicken is fully cooked. Carefully take it out of the pot. Use two forks to shred the chicken into bite-sized pieces. Return this shredded chicken back into the soup. 1. Add spices and simmer Now, it’s time to add flavor! Stir in chili powder, cumin, and smoked paprika. Also, add the can of diced tomatoes with green chilies. Season it with a pinch of salt and pepper to taste. Cover the pot and let it simmer for a while. 2. Incorporate beans and corn After simmering, stir in the rinsed black beans and frozen corn. Let it cook for an additional 5 minutes. This warms the beans and corn through, making the soup heartier. 3. Final seasoning and lime juice Finally, remove the pot from heat. Squeeze the juice of one lime into the soup. Taste and adjust the seasoning if needed. This adds a nice zing to your soup. - Garnishing options Serve this soup hot, garnished with fresh cilantro. You can also add baked tortilla strips on top for a crunchy texture. - Recommended accompaniments Pair your soup with a side of fresh avocado slices or a light salad. This adds freshness and makes your meal more filling. Enjoy your tasty and low-calorie chicken tortilla soup! To keep this soup low in calories, use smart swaps. Instead of regular chicken broth, choose low-sodium broth. This helps reduce salt and calories. Opt for skinless chicken breasts, as they are lower in fat. You can also replace higher-calorie toppings with fresh herbs or baked tortilla strips. These choices keep the taste without the extra calories. For cooking methods, use grilling or baking over frying. These methods cut down on fat and keep your soup light. A slow cooker or Instant Pot can also help. They let the flavors blend well without adding fat. Fresh herbs make a big difference. Adding cilantro brightens the soup. You can also use fresh lime juice for a zesty kick. Don't forget to adjust your spices! Try adding more chili powder or cumin to up the flavor. A pinch of smoked paprika will add depth without adding calories. Meal prepping can save time. Chop your veggies and seasonings in advance. This makes cooking a breeze on busy nights. You can also prepare a big batch of soup and freeze portions for later. Using a slow cooker or Instant Pot is a great way to make this soup easy. Just throw in your ingredients, set it, and let it cook. You’ll have a tasty meal waiting for you when you’re ready to eat. Pro Tips Perfectly Shredded Chicken: To get a tender and juicy shredded chicken, be sure to use two forks to shred the chicken while it’s still warm. This helps maintain its moisture and flavor. Customize Your Spices: Feel free to adjust the spice levels according to your taste. If you like it spicier, consider adding more chili powder or some diced jalapeños. Fresh Lime Juice: Always add lime juice at the end of cooking. This preserves its bright flavor and ensures your soup has a fresh, zesty finish. Garnish for Extra Flavor: Don’t skip the garnishes! Fresh cilantro and baked tortilla strips add texture and enhance the overall flavor profile of the soup. {{image_2}} You can make this soup vegetarian by swapping chicken for tofu or more beans. Use firm tofu, cut into small cubes. Add it to the pot when you add the spices. This gives you protein while keeping the soup hearty. You can also add more black beans or even kidney beans for extra texture and taste. If you like heat, add jalapeños or cayenne pepper. Chop jalapeños finely and toss them in with the onion. For cayenne, start with a small pinch and adjust to your taste. Both options will give your soup a nice kick. This variation makes the soup exciting and full of flavor. For a creamy twist, add Greek yogurt or low-fat sour cream. Stir in a few dollops just before serving. This adds richness without too many calories. It also gives your soup a smooth texture that’s very satisfying. You can also use it as a topping with your tortilla strips. After you make the soup, let it cool. Store it in an airtight container. This keeps it fresh and tasty. The soup lasts up to four days in the fridge. Always check for odors or changes in color before eating leftovers. To freeze the soup, use freezer-safe containers. Leave some space at the top for expansion. The soup can stay good for about three months in the freezer. When you want to eat it, let it thaw in the fridge overnight. Reheat on the stove over low heat, stirring often. You can also microwave it in a bowl, covered with a lid. To make meal prep easy, portion the soup into single servings. Use small containers for quick grab-and-go meals. This way, you can enjoy a warm bowl anytime. It's perfect for busy days or when you want a healthy snack. Yes, you can use frozen chicken breasts. Just make a few changes. First, add about 10 minutes to the cooking time. You want the chicken to be hot and fully cooked. Start by placing the frozen chicken in the pot with the broth and bring it to a boil. Then, follow the rest of the steps as usual. This method keeps your soup tasty and easy. If you don’t have chicken broth, try vegetable broth or water. Both options work well. You can also make a quick broth using bouillon cubes. Just dissolve them in hot water for added flavor. Don’t forget to season your soup to enhance the taste. To add heat, try these tips. Add chopped jalapeños or a bit of cayenne pepper. You can also use hot sauce for extra spice. Start with a little, then taste and adjust. This way, you control the heat level and make it perfect for your taste buds. This blog post covered all the key points for making a tasty chicken soup. You learned about the right ingredients and step-by-step instructions to prepare it perfectly. We also shared tips for boosting flavor and options for special diets. In closing, remember to customize the soup to your taste. Enjoy experimenting with flavors and make it your own. This dish is not only easy to prepare but also great for any meal. Feel confident in your cooking skills!

Zesty Low Calorie Chicken Tortilla Soup

A flavorful and healthy chicken tortilla soup that's low in calories.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Mexican
Servings 6
Calories 150 kcal

Ingredients
  

  • 1 pound boneless, skinless chicken breasts
  • 4 cups low-sodium chicken broth
  • 1 can black beans, rinsed and drained (15 oz)
  • 1 can diced tomatoes with green chilies (14.5 oz)
  • 1 cup frozen corn
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • to taste salt and pepper
  • 1 lime juiced
  • for garnish fresh cilantro
  • for garnish baked tortilla strips

Instructions
 

  • In a large pot, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent.
  • Stir in the minced garlic and cook for an additional minute until fragrant.
  • Add the chicken breasts to the pot and pour in the chicken broth. Bring it to a boil.
  • Once boiling, reduce the heat and add the chili powder, cumin, smoked paprika, and diced tomatoes. Season with salt and pepper to taste.
  • Cover and simmer for 20 minutes, or until the chicken is fully cooked.
  • Carefully remove the chicken and shred it using two forks. Return the shredded chicken to the soup.
  • Stir in the black beans and corn, and simmer for an additional 5 minutes to heat through.
  • Remove from heat and squeeze in the lime juice. Adjust seasoning if necessary.
  • Serve hot, garnished with fresh cilantro and homemade baked tortilla strips.

Notes

Serve with fresh cilantro and baked tortilla strips for added crunch.
Keyword chicken, low calorie, soup, tortilla

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