Source: Emily Richards | Catégorie: Soupes et ragoûts

Chicken Enchilada Soup

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

Chicken Enchilada Soup

INGRÉDIENTS

  • 1 Tbsp canola oil 15 mL
  • 1 onion, chopped
  • 1 lb raw ground chicken or turkey 500 g
  • 4 garlic cloves, minced
  • 1 Tbsp chili powder 15 mL
  • 1 tsp cumin 5 mL
  • 1/4 cup tomato paste 60 mL
  • 2 Tbsp chopped fresh parsley or cilantro 30 mL
  • 4 cups no-salt-added or reduced sodium chicken broth 1 L
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 3/4 cup medium salsa 175 mL
  • 2 small whole wheat flour tortillas
  • 1/4 tsp ground black pepper 1 mL
  • canola oil cooking spray
  • 1/2 cup reduced fat cheddar cheese 125 mL 

PRÉPARATION

  • 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. 

RENDEMENT

8 Servings

PORTION

1 cup (250 mL)

VALEUR NUTRITIVE

Per Serving

Calories190
Lipides8 g
Gras saturés2 g
Cholestérol50 mg
Glucides16 g
Fibres2 g
Protéines15 g
Sodium260 mg