This simple soup will be a hit with kids! It’s chock full of flavour and chicken with crunchy tortillas – perfect for a weeknight meal.

Makes 8 servings
Cooking time: N/A

Ingredients

  • 1 tbsp (15 mL) canola oil
  • 1 onion, chopped
  • 1 lb. (500 g) raw ground chicken or turkey
  • 4 garlic cloves, minced
  • 1 tbsp (15 mL) chili powder
  • 1 tsp (5 mL) cumin
  • ¼ cup (60 mL) tomato paste
  • 2 tbsp (30 mL) chopped fresh parsley or cilantro
  • 4 cups (1 L) no-salt-added or reduced-sodium chicken broth
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • ¾ cup (175 mL) medium salsa
  • 2 small whole wheat flour tortillas
  • ¼ tsp (1 mL) ground black pepper
  • Canola oil cooking spray
  • ½ cup (125 mL) reduced-fat cheddar cheese

Instructions

  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.

Notes

Serving size
1 cup (250 mL) per serving

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit http://www.diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 190
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 50 mg
Carbohydrates 16 g
Fibre 2 g
Protein 15 g
Sodium 260 mg
“This tasty soup is a meal in a bowl and provides protein, vitamins, vegetables, and fluid to help meet your daily needs. Cooking with low-fat cheese helps cut down on the calories and fat, while providing a good source of calcium and protein.” – Cynthia Payne, registered dietitian, Cobourg, Ont.

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