Skip to content

Diabetes Health Center

Your Diabetes Menu Plan

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

Dinner continued...

Menu

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)

Ingredients

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

Directions:

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%

Download the iPad app for the current  issue of "WebMD Magazine." 

1 | 2 | 3
Reviewed on June 23, 2014

Is This Normal? Get the Facts Fast!

Check Your Blood Sugar Level Now
What type of diabetes do you have?
Your gender:

Get the latest Diabetes newsletter delivered to your inbox!


or
Answer:
Low
0-69
Normal
70-130
High
131+

Your level is currently

If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.

People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.

Congratulations on taking steps to manage your health.

However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.

Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

Did You Know Your Lifestyle Choices
Affect Your Blood Sugar?

Use the Blood Glucose Tracker to monitor
how well you manage your blood sugar over time.

Get Started

This tool is not intended for women who are pregnant.

Start Over

Step:  of 

Today on WebMD

Diabetic tools
Symptoms, diagnosis, treatment, and more.
woman flexing muscles
10 strength training exercises.
 
Blood sugar test
12 practical tips.
Tom Hanks
Stars living with type 1 or type 2.
 
Woman serving fast food from window
Video
Can Vinegar Treat Diabetes
Video
 
Middle aged person
Tool
are battery operated toothbrushes really better
Video
 

Prediabetes How to Prevent Type 2 Diabetes
Article
type 2 diabetes
Slideshow
 
food fitness planner
Tool
Are You at Risk for Dupuytrens Contracture
Article