Healthy Chicken Tortilla Soup
Healthy Chicken Tortilla Soup also known as Sopa Azteca is made low calorie and gluten free with simple ingredients, richly seasoned with a tomato and chile broth that is loaded with your favorite toppings!
Servings: 4 servings
Calories: 406kcal
Ingredients
- 1 lb Chicken Breast boneless, skinless 3 ounces each
- 2 Pasilla Chiles
- ½ cup Carrots diced
- 2 tablespoons Garlic minced
- ⅔ cup Onions diced
- 29 ounces Fire Roasted Tomatoes 2 cans
- 5 cups Chicken Broth low sodium
- 1 tablespoon Extra Virgin Olive Oil
- 2 teaspoon Cumin
- 1 teaspoon Coriander
- Salt and pepper to taste
- 15 oz Black beans (optional) canned, rinsed and drained
- Optional toppings: limes, cilantro, avocado
Instructions
Instant Pot Instructions
- Preheat oven to a high broil (or 400 F). Prepare a baking sheet with parchment paper. Place pasilla chiles and carrots on the baking sheet. Roast 15 minutes or until tender. You will know the chiles are ready when you smell them.
- Remove from the oven and cool a few minutes on the pan then remove the top and seeds from inside. Roughly chop and place in a blender with 1 can of the tomatoes. Blend on high until smooth.
- Place the extra virgin olive oil, onions and minced garlic in the Instant Pot on sauté. Sauté 5 minutes then place the chicken, broth, tomatoes, blended chile and carrot mixture, cumin, coriander, salt and pepper.
- Cover the pot and set to pressure cook 30 minutes set the valve to sealing. If making on the stovetop, cover and cook at a medium simmer 1 hour or until chicken is tender and shreds easily with a fork.
- After 30 minutes, release the pressure in the Instant Pot and carefully, remove the lid. Stir the beans into the pot, shred the chicken with a fork and serve immediately with limes, avocado and cilantro as desired.
Stovetop Instructions
- Preheat oven to a high broil (or 400 F). Prepare a baking sheet with parchment paper. Place pasilla chiles and carrots on the baking sheet. Roast 15 minutes or until tender. You will know the chiles are ready when you smell them.
- Remove from the oven and cool a few minutes on the pan then remove the top and seeds from inside. Roughly chop and place in a blender with 1 can of the tomatoes. Blend on high until smooth.
- Cover the pot and and cook at a medium simmer 30 minutes or until chicken is tender and shreds easily with a fork.
- After 30 minutes, stir the beans into the pot, shred the chicken with a fork and add it back in. Serve immediately with limes, avocado and cilantro as desired.
Slow Cooker Instructions
- Preheat oven to a high broil (or 400 F). Prepare a baking sheet with parchment paper. Place pasilla chiles and carrots on the baking sheet. Roast 15 minutes or until tender. You will know the chiles are ready when you smell them.
- Remove from the oven and cool a few minutes on the pan then remove the top and seeds from inside. Roughly chop and place in a blender with 1 can of the tomatoes. Blend on high until smooth.
- Cover the pot and and cook on high 4-6 hours or low 6-8 hours, or until chicken is tender and shreds easily with a fork.
- Towards the end of cooking time, stir the beans into the slow cooker, shred the chicken with a fork, and return it back to the pot. Serve immediately with limes, avocado and cilantro as desired.
Video
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
- See the bsubstitutions section of the blog post for recommendations.
Nutrition
Serving: 1serving | Calories: 406kcal | Carbohydrates: 45g | Protein: 38g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 78mg | Sodium: 1555mg | Potassium: 1084mg | Fiber: 13g | Sugar: 9g | Vitamin A: 3775IU | Vitamin C: 57mg | Calcium: 145mg | Iron: 5mg