Chicken Enchilada Soup

16 40 189
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 8
Chicken Enchilada Soup
Health Highlights


1 tbsp Canola oil
1 medium White onion (chopped)
454 gm Chicken, ground, lean (can use ground turkey)
4 clove(s) Garlic (minced)
1 tbsp Chili powder
1 tsp Cumin
1/4 cup Tomato paste, canned
2 tbsp Parsley, fresh (chopped - can use fresh cilantro)
4 cup Chicken broth (stock), low sodium
1 medium pepper(s) Red bell pepper (chopped)
1 medium pepper(s) Green bell pepper (chopped)
3/4 cup Salsa, ready-to-serve, low sodium, hot/medium
2 small tortilla(s) Whole wheat tortilla
1 dash Black pepper
1 tsp Canola oil (for tortillas)
1/2 cup shredded Cheddar cheese, reduced fat (18%)


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.

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.

Preheat oven to 400 °F (200 °C).

Meanwhile, using kitchen scissors, cut tortillas into 1⁄2-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.

Ladle soup in bowls and sprinkle with cheese and tortilla strips.

Nutrition Facts

Per Portion

Calories 189
Calories from fat 84
Calories from saturated fat 22.6
Total Fat 9.4 g
Saturated Fat 2.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.6 g
Cholesterol 57 mg
Sodium 341 mg
Potassium 309 mg
Total Carbohydrate 11.5 g
Dietary Fiber 2.6 g
Sugars 4.6 g
Protein 15.8 g

Dietary servings

Per Portion

Grain 0.2
Meat 0.6
Milk Alternative 0.1
Vegetables 0.8

Energy sources