Low Sodium Chicken Tortilla
Delight in the vibrant flavors of this Low Sodium Chicken Tortilla Soup, a heart-healthy twist on a beloved classic. Packed with tender shredded chicken, fresh vegetables like red bell peppers and corn, protein-rich no-salt-added black beans, and aromatic spices like cumin and chili powder, this recipe delivers bold taste without relying on excess sodium. Simmered in a base of unsalted diced tomatoes and low sodium chicken broth, the soup is finished with a splash of lime juice for zesty brightness and a sprinkle of cilantro for fresh, herbaceous flair. Crispy baked tortilla strips provide the perfect crunch atop this wholesome dish, while optional avocado slices offer creamy decadence. Ready in under an hour and serving six, this nourishing soup is perfect for anyone seeking a flavorful, sodium-conscious meal that's easy to prepare and impossible to resist.
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Recipe Information
Ingredients
- 1 pound Chicken breast, boneless and skinless
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 3 cloves Garlic, minced
- 1 medium Red bell pepper, chopped
- 14.5 ounces Canned unsalted diced tomatoes
- 6 cups Low sodium chicken broth
- 1 teaspoon Cumin
- 2 teaspoons Chili powder
- 1 cup Corn kernels, fresh or frozen
- 15 ounces Black beans, no salt added, rinsed and drained
- 0.25 cup Cilantro, chopped
- 1 large Lime, juice
- 4 pieces Corn tortillas, cut into strips
- 1 medium Avocado, sliced (optional)
- to taste Freshly ground black pepper
Instructions
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent, about 5 minutes.
Add the red bell pepper and cook for another 3 minutes, stirring occasionally.
Push the vegetables to the side of the pot and add the remaining tablespoon of olive oil. Place the chicken breasts in the pot and sear for 2-3 minutes on each side until they are lightly browned.
Pour in the canned unsalted diced tomatoes and low sodium chicken broth. Stir in the cumin and chili powder.
Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
Remove the chicken breasts from the pot and shred them using two forks. Return the shredded chicken to the pot.
Add the corn kernels and rinsed black beans to the soup. Let it simmer for another 10 minutes.
Stir in the lime juice and chopped cilantro, and season with freshly ground black pepper to taste.
Preheat the oven to 350°F (175°C). Spread the tortilla strips on a baking sheet and bake for 8-10 minutes until they are crispy.
Serve the soup hot garnished with crispy tortilla strips and avocado slices, if desired.
Nutrition Facts
Calories |
2598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.2 g | 104% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3892 mg | 169% | |
| Total Carbohydrate | 270.5 g | 98% | |
| Dietary Fiber | 66.4 g | 237% | |
| Total Sugars | 45.0 g | ||
| Protein | 214.8 g | 430% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 680 mg | 52% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 6286 mg | 134% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
