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chicken tortilla soup

Homemade Chicken Tortilla Soup - healthy and low carb

You won't even realize you are eating a low calorie soup. I promise! The broth is colorful and fresh. There are many textures and flavors to keep your taste spuds interested! Each serving consists of 150 calories, 14.9 grams of carbs, and 15.6 grams of protein.
*** Recipe adapted from Bill Philips "Eating For Life" cookbook
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 4 servings
Calories 150 kcal

Ingredients
  

  • 1/3 cup brown rice uncooked
  • 1 lb chicken breast
  • 1 lime halved
  • 2 tsp taco seasoning
  • 1 tbsp olive oil
  • 1 clove garlic mincecd
  • 1/2 onion chopped
  • 4 oz canned green chiles diced
  • 6 cups chicken broth fat-free
  • 4 tbsp salsa
  • 1/4 cup sour cream fat-free
  • 2 tbsp cilantro chopped
  • 6 corn tortilla shells or corn tortilla chips

Instructions
 

  • Cook the rice as directed by the packaging. While the rice is cooking, cover the chicken evenly with the lime juice and then the taco seasoning.
  • Cook/bake/grill chicken as desired. Make sure the chicken is no longer pink in the center. Cut the chicken into short strips. Set aside.
  • If using corn tortilla shells begin preparation now... Preheat oven to 350 degrees. Prepare a cookie sheet with parchment paper or grease with cooking spray. Cut corn tortillas into 1/2-inch strips with a sharp knife or pizza cutter. Bake for 10 to 15 min. or until crsipy. Set aside.
  • Heat olive oil in a large pot to medium heat. Add onion and garlic, saute 5 min. Then add the rice and green chilies and saute for 2 - 3 mins.
  • Add the chicken broth and bring to a boil. Now add the chicken strips and lower to a simmer. Simmer for 25 mins. Stirring ocasionally.
  • SERVING DIRECTIONS: Lay corn tortilla strips/chips in bottom of bowl. Add soup, then crunch up a few more tortilla strips/chips on top of broth. Top with a spoonful or two of salsa, then a spoon full of sour cream. Sprinkle with chopped cilantro.

Notes

Store in an air tight container for up to 5 days in the freg. OR freeze the soup, without toppings, for up to 3 months in an air tight, freezer safe container. Thaw frozen soup in the freg. for a couple days, re-warm gradually.
SAVE TIME: Consider preparing the chicken, tortilla strips, and chopped vegetables ahead of time. Cook the rice in the microwave or insta pot. Use corn tortilla chips instead of baking the tortilla shells. Cook the chicken in an insta pot.
SAVE MORE CALORIES: Plain Greek yogurt instead of sour cream. Cauliflower rice instead of brown rice. Omit or reduce the amount of rice and/or tortilla chips.
ADDITIONAL THOUGHTS: Consider the level of spice in the salsa and taco seasoning. This will determine the spice level of the soup. Double or triple the recipe for more servings. If you would like more carbs and a thicker soup, double or triple the amount of brown rice. SIDE NOTE... The seasoned chicken is also delicious in tacos.