Chicken Tortilla Soup with Lean Protein

January 24, 2018 | by Dory Benford

If you have a taste for Mexican food tonight, this chicken tortilla soup is filled with herbs, spices, vegetables and lean protein, making it a nutritious and filling one pot meal. Courtesy of City of Hope Executive Chef Christian Eggerling

Yield

Makes six 8 oz servings
 

Ingredients

  • 1 lb fresh chicken breast, boneless, skinless
  • 1 lb fresh chicken thighs, boneless, skinless
  • 3 tbsp grape seed oil
  • 2 tsp ground cumin
  • 2 tsp mild chili powder
  • 2 tsp granulated garlic
  • 1 large onion, peeled, medium diced
  • 3 cloves fresh garlic, sliced
  • 1 red bell pepper, washed, seeded, medium dice
  • 1 green bell pepper, washed, seeded, medium dice
  • 1 fresh tomato, washed, medium dice
  • 4 qts chicken stock, low sodium
  • 8 fresh corn tortillas, (2 tortillas cut julienne, fried – reserve)
  • 1/4 bunch fresh cilantro, washed, picked, rough chop
  • 2 tsp salt
  • 1 tsp black pepper

 

Directions

  • In a mixing bowl place chicken breast and thigh with 1 tbsp of oil and 1tsp each of cumin, chili powder and granulated garlic (reserving the remaining to season the broth) and mix thoroughly.
  • Place the coated chicken on a sheet pan and place into a preheated oven at 425˚F. Bake for approx. 12-15 minutes until the chicken reaches 165˚F internal temperature, then shred the chicken and reserve.
  • In a large stock pot heat 2 tbsp oil to smoking hot and saute the onions until browned, adding the garlic until browned.
  • Add the remaining cumin, chili powder and granulated garlic and toast for a minute, then add the rest of the vegetables and saute the peppers and tomato until slightly soft, then deglaze with chicken stock
  • Reduce liquid on high heat for roughly 20 minutes and then remove roughly 1 qt of liquid, straining out the vegetables, and place into a blender.
  • Take the remaining 6 tortillas and cut them into quarters. Add to blender and blend until smooth, then return to the pot of soup.
  • Simmer for approx. 10-15 minutes on a low simmer.
  • Add the shredded chicken and bring back to a simmer. Salt and pepper to taste.
  • Serve and garnish with cilantro.
 
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