Published on September 08, 2022

Easy Chicken Pozole Recipe: Comfort in a Cup

chicken pozole

By Megan Deal, Dietetic Intern

Cozy up this fall with a warm nutritious cup of pozole. This traditional hearty dish is a staple within Mexican cuisine, as it’s thought to date back all the way from ancient Aztec times. Whether you are familiar with Mexican cuisine or not, pozole is a perfect corn-based soup that can be cooked for festivities, or to warm up on a chilly fall day.

Pozole consists of a hominy base (a puffy, presoaked corn kernel), meat, vegetables, sauce, and broth, making it not only delicious, but nutrient dense as well. You can eat the soup as an entrée, a side, or serve it with tortilla chips and make it a dip!

Try this recipe at home today in celebration of National Hispanic Heritage Month!

Nutrient Benefits

Vitamins and Minerals

Pozole is high in zinc, potassium, and niacin, also known as vitamin B3. In just 1 cup of pozole, you are getting 20% of the Daily Value for zinc, 8% of the Daily Value for potassium, and 36% of the Daily Value for niacin.

If you’re someone who struggles to get micronutrients in your diet, enjoying a nice warm cup of pozole would be a great way to boost your vitamin and mineral intake.

Protein

According to the Recommended Dietary Guidelines (RDA), women should be getting 46 grams of protein each day, and men 56 grams. In 1 cup of pozole, there is about 7.5 grams of protein, which would meet 16% of the Daily Value for women, and 13% of the Daily Value for men.

Meeting your protein needs will help to keep your hunger satisfied throughout the day and help to support healthy bones and muscles.

Servings Per Recipe: 10 | Prep Time: 20 min | Cook Time: 2 hrs 10 min | Total: 2 hrs 30min

Ingredients

  • 4 tablespoons vegetable oil
  • 2 ½ pounds skinless, boneless chicken breast halves
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 ½ quarts chicken broth
  • 3 cups water
  • 4 tablespoons chili powder
  • 2 teaspoons salt
  • 1 teaspoon crumbled dried oregano
  • 3 cups white hominy, rinsed and drained

Optional Toppings: sliced lime, shredded lettuce or cabbage, chopped white onion, sliced radish, chopped cilantro and a sprinkle of Mexican oregano. 

Directions

  1. Heat 2 tablespoons of vegetable oil in a large skillet over medium heat. Add chicken breasts and cook for about 20 minutes, or until the internal temperature is 165 degrees F; remove from skillet, drain, and cool. When cooled, shred with fork.
  2. Heat remaining 2 tablespoons of vegetable oil in the same skillet over medium-high heat. Add onion and garlic, cook, and stir until soft, about 5 minutes. Stir in chicken broth, water, chili powder, salt, and oregano. Reduce heat to low, cover, and cook for about 90 minutes.
  3. Stir in hominy and cook until tender, about 15 minutes. Serve in bowl, adding additional toppings as desired.

Nutrient Facts

Per Serving: Calories: 226, Protein 24.2g, Carbohydrates 18g, Dietary Fiber 3.1g, Sugar 2.1g, Fat 6.2g, Cholesterol 58.6mg, Sodium 697.3mg

Recipe From: https://www.allrecipes.com/recipe/155184/easy-chicken-posole/

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. https://www.torrancememorial.org/Nutrition