Dietitian's Choice: Chicken Tortilla Soup

Recipe Courtesy of Hannah Bodenhamer, RDN

Vegetables are an essential component of a balanced diet and are full of vitamins, minerals, and fiber that will keep you healthy. This chicken tortilla soup recipe includes an extra serving of veggies to create a nutrient-rich twist on the classic soup. Celery, carrots, corn, tomatoes, onions, potatoes, and shredded chicken simmered with savory seasonings create a dish loaded with flavor and fiber. Our chicken tortilla soup is packed with traditional flavors and heart-healthy ingredients to make a meal you will love!

Prep Time: 15 min | Cook Time: 20-25 min | Total Time: 35-40 min | Number of servings: 8

Ingredients:

• 6 (6-inch) corn tortillas

• 2 teaspoons olive oil

• 4 cups low-sodium chicken broth

• 4 cups water

• 1 (28-ounce) can crushed tomatoes

• 1 medium onion, chopped

• 2 teaspoons salt-free chili powder

• 1 1/2 teaspoons Italian seasoning

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 4 cups chopped potatoes

• 3 cups chopped carrots

• 2 cups chopped celery

• 1 (16-ounce) bag frozen corn, thawed

• 4 cups shredded chicken, meat only *Recommend rotisserie chicken with skin and bones removed

• 1/3 cup chopped fresh cilantro, for garnish

• 1/4 chopped scallions, for garnish

• 2 limes, quartered, for garnish

Directions:

1. Preheat oven to 400 degrees F. Using knife or kitchen shears, cut corn tortillas into strips. Place strips on baking sheet and drizzle with olive oil. Bake in oven until golden brown and crispy, about 15 minutes.

2. Meanwhile, in large, heavy pot, stir together chicken broth, water, crushed tomatoes, chopped onion, chili powder, Italian seasoning, salt, and pepper. Add potatoes, and bring mixture to a boil over high heat. Once boiling, reduce to medium-high and cook about 5 minutes.
3. Add carrots and celery to soup, cooking another 5 minutes. Stir in corn and chicken, cooking just a couple minutes until warm.
4. To serve, ladle soup into bowls and garnish with cilantro, scallions, baked tortilla strips, and lime wedges.

Nutrition Facts (per serving of 626 grams):

Calories: 425 |Protein: 36 g | Carbohydrate: 53 g | Total Fat: 9 g | Saturated Fat: 2 g | Sodium: 620 mg | Fiber 8 g

Hannah is a Registered Dietitian Nutritionist with an interest in optimizing nutrition intake for disease management and prevention. She is committed to seeking quality information and training in medical nutrition therapy, using food as medicine, and weight management counseling. Hannah hopes to transform the lives of South Bay residents by providing impactful nutrition interventions and meaningful nutrition counseling. She wholeheartedly believes that through nutrition education for disease prevention, we can build a stronger and healthier future.

If you have questions or would like to learn more techniques for building a healthy, nutritious lifestyle, schedule an appointment with one of our registered dietitian nutritionists through the Outpatient Medical Nutrition Therapy Office or the Diabetes Self-Management Program. Both are located at the Torrance Memorial Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Call 310-891-6707 or visit TorranceMemorial.org/nutrition to explore upcoming classes and programs.