Chicken enchilada soup dish
FLAVOURS OF THE WORLD

Chicken enchilada soup

This simple soup will be a hit with kids!

Calorie Smart  
Carb Smart

Chicken enchilada soup

 

Developed by CanolaInfo.org 

8 servings 
45 minutes (prep: 30 mins / cook: 15 min)

3 (1728 ratings)
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Time required

45 minutes

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Carbohydrates

16 g/serving

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)
  • ¼ 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
  • ¾ cup medium salsa (175 mL)
  • 2 small whole wheat flour tortillas
  • ¼ tsp ground black pepper (1 mL)
  • canola oil cooking spray
  • ½ cup reduced fat cheddar cheese (125 mL)

 

  • Calories 190
  • Carbs 16 g
  • Sugar 4 g
  • Fibre 2 g

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.

Vegetarian option:

Substitute chicken or turkey with an equal amount of veggie ground round or vegan crumble and reduce cooking time to 5 minutes.

Per serving (1 cup/250 mL)

  • Calories 190
  • Protein 15 g
  • Total fat 8 g
    • Saturated fat 2 g
    • Cholesterol 50 mg
  • Carbohydrates 16 g
    • Fibre 2 g
    • Sugars 4 g
    • Added sugars 1 g
  • Sodium 260 mg
  • Potassium 522 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.