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


  • 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


  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.


Serving size
1 cup (250 mL) per serving

Recipe courtesy of, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit

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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