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Chicken Tortilla Soup

Serves 6.


    With a mellow, family-friendly flavour, this is a soup you’ll make over and over again. Plus it freezes well, so why not double the batch? If you’re looking for more heat, finish with hot sauce or add more jalapeno. Increase the protein content by sprinkling on crumbled feta.


    Tortilla tip

    To easily slice tortillas into thin strips, first stack tortillas, then roll up. Slice into thin strips.


    Chicken Tortilla Soup


    • 1 Tbsp (15 mL) extra-virgin olive oil
    • 1 large onion, chopped
    • 4 garlic cloves, minced
    • 2 Tbsp (30 mL) tomato paste
    • 2 Tbsp (30 mL) each chili powder and ground cumin
    • 1 Tbsp (15 mL) dried oregano leaves
    • 1/2 tsp (2 mL) sea salt
    • 8 cups (2 L) water
    • 2 skinless, bone-in organic chicken breasts
    • 1/2 cup (125 mL) chopped cilantro
    • 4 small organic corn tortillas, cut into strips
    • 4 tomatoes, chopped
    • 1 zucchini, chopped
    • 2 cups (500 mL) cooked black beans or 1 - 19 oz (532 mL) can, drained and rinsed
    • 1 jalapeno, seeded and chopped


    Per serving:

    • calories217
    • protein19g
    • fat5g
      • saturated fat1g
      • trans fat0g
    • carbohydrates27g
      • sugars6g
      • fibre8g
    • sodium277mg



    Coat Dutch oven with oil and set over medium heat. When warm, add onion. Cook stirring often, until soft and translucent, 6 to 8 minutes. Add garlic and cook for 2 minutes. Stir in tomato paste, chili powder, cumin, oregano, and salt.


    Stir in water and add chicken. Bring to a boil, then reduce heat to medium-low. Partially cover and simmer until meat is cooked through, 20 to 25 minutes. Remove chicken and let cool, then shred meat into thin pieces.


    While chicken is cooling, stir in cilantro, tortilla strips, tomatoes, zucchini, beans, and jalapeno. Simmer until zucchini is tender, 5 to 7 minutes. Stir in shredded chicken.


    Serve with avocado slices and cheese, if you wish. For a burst of freshness, squeeze in fresh lime juice.



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