Chicken Enchilada Soup

Chicken Enchilada Soup

This simple soup will be a hit with kids! It’s chock full of flavour and chicken with crunchy tortillas – perfect for a weeknight meal. Recipe courtesy of CanolaInfo.

Servings
8 people
  • Ingredients
    • 1 Tbsp canola oil (15 mL)
    • 1 onion, chopped
    • 1 lb raw ground chicken or turkey (500 g)
    • 4 garlic cloves, minced
    • 1 Tbsp chili powder (15 mL)
    • 1 tsp cumin (5 mL)
    • 1/4 cup tomato paste (60 mL)
    • 2 Tbsp chopped fresh parsley or cilantro (30 mL)
    • 4 cups no-salt-added or reduced sodium chicken broth (1 L)
    • 1 red bell pepper, chopped
    • 1 green bell pepper, chopped
    • 3/4 cup medium salsa (175 mL)
    • 2 small whole wheat flour tortillas
    • 1/4 tsp ground black pepper (1 mL)
    • canola oil cooking spray
    • 1/2 cup reduced fat cheddar cheese (125 mL)
  • Directions
    • 1. In saucepan, heat canola oil over medium heat and cook onion, chicken, garlic, chili powder and cumin for about 8 minutes or until onion is softened and chicken is no longer pink and starting to brown.
    • 2. Stir in tomato paste and parsley until coated. Add broth, peppers and salsa; bring to a simmer. Cook for about 10 minutes or until peppers are tender but firm.
    • 3. Preheat oven to 400 °F (200 °C).
    • 4. Meanwhile, using kitchen scissors, cut tortillas into ½-inch (1-cm) strips. Spray strips with canola oil cooking spray and sprinkle with pepper. Place on parchment paper-lined baking sheet and bake for about 5 minutes or until golden and crisp.
    • 5. Ladle soup in bowls and sprinkle with cheese and tortilla strips.

Nutritional Analysis

Serving Size
1 cup (250 mL)
Servings
8
Calories
190
Total Fat
8 g
Saturated Fat
2 g
Cholesterol
50 mg
Sodium
260 mg
Carbohydrates
16 g
Fiber
2 g
Protein
15 g