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    Your Diabetes Menu Plan

    Tips and recipes to help you keep your diet on track.

    Dinner continued...


    Chicken Tortilla Soup

    Seltzer with lime

    Chicken Tortilla Soup

    This is a great one-pot meal that's perfect for chilly nights. It freezes well, too, so make a double batch or freeze half.

    Makes 8 servings (2 cups per serving)


    1 tbsp olive oil

    1 medium onion, diced

    1 green bell pepper, diced

    4 cloves garlic, minced

    1¼ lbs skinless, boneless chicken breasts

    1 tbsp chili powder

    2 tsp cumin

    ½ tsp salt

    14.5 oz can crushed tomatoes

    4 tbsp green chiles

    32-oz reduced-sodium chicken stock

    2 cups hot water

    1 15-oz can no-sodium black beans, drained and rinsed

    5 corn tortillas, sliced into strips

    ½ inch wide

    2 avocados, cut into cubes

    8 oz shredded light cheddar cheese

    2 limes, cut in wedges

    1 cup chopped cilantro


    1. In a large pot or Dutch oven, heat oil over medium heat. Add onion, pepper, and garlic and cook until they start to soften. Add chicken breasts, chili powder, cumin, and salt and stir until all ingredients are coated in spices. Add tomatoes, chiles, stock, and hot water and simmer 20 minutes or until chicken is cooked through.

    2. Remove chicken breasts to a plate until cool enough to handle. Meanwhile, use an immersion blender to purée part of the soup (just enough to thicken a bit). Shred chicken using a fork and return to the pot along with black beans. Simmer another 20 minutes.

    3. To serve, divide tortilla strips, avocados, and cheese among bowls and ladle the soup over. Garnish with a squeeze of lime and cilantro.

    Per serving: 466 calories, 30 g protein, 43 g carbohydrate, 22 g fat (7 g saturated fat), 56 mg cholesterol, 14 g fiber, 2 g sugar, 432 mg sodium. Calories from fat: 42%

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    Reviewed on June 23, 2014

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