Diabetes Self-Management – September 2019

Chicken Tortilla Soup

MAKES 6 SERVINGS

Nutrition Facts Per Serving: Calories 413, Total Fat 20g, Saturated Fat 8g,

Protein 33g, Carbohydrates 29g, Cholesterol 76mg, Fiber 5g, Sodium 824mg

Dietary Exchange: 2 Bread/Starch, 4 Meat, 3 Fat

For the soup:

2 tablespoons olive oil

2 garlic cloves, minced

2 yellow onion, peeled and

roughly chopped

Kosher salt and freshly

ground pepper

Freshly ground nutmeg

1½ pounds plum tomatoes

(or you can also use one

28-ounce can crushed

tomatoes), roughly

chopped

2 chipotle chiles in adobo

sauce, seeded and

coarsely chopped

8 cups chicken stock

2 chicken breasts, cooked

and shredded, about

2½ to 3 cups

For the tortillas:

6 wheat-flour tortillas, cut

into thin strips (about

½ inch)

¼ cup canola oil for frying

For the garnish:

¼ cup freshly chopped

cilantro

8 ounces queso fresco (or

feta cheese)

1. Prepare the soup: In a large
   sauce pan, pour the olive oil over
   medium heat and cook the garlic
   until just lightly golden brown,
   about 2 minutes.


2. Add the onions and mix, stir-
   ring occasionally with a wooden
   spoon, and cook until soft and
   translucent, about 4 minutes.
   Season with salt, pepper and
   nutmeg.


3. Add the tomatoes and cook
   until they start to soften and
   mush down.
   4. Add the chipotle (more if
   desired) and mix well.
   5. Pour in the chicken stock and
   simmer the soup, covered, over
   low heat, checking occasionally,
   until the tomatoes are very soft,
   about 30 minutes.
   6. In the meantime, fry the
   tortillas: in a nonstick skillet.
   Warm the oil over medium heat.
   Add the tortilla strips in batches,
   stirring, until golden and crisp. Be
   careful that the tortillas don’t get
   too dark, or else they burn. Using
   tongs or a slotted spoon, transfer
   the tortillas to a plate lined with
   parchment paper. I like to sprinkle
   a little salt as they come out of
   the pan. Repeat the process until
   all tortillas are golden.
   7. Check the soup and turn off
   the heat. Working in batches,
   puree the soup in a blender, until
   it’s nice and smooth. If soup is
   way too hot for the blender, let
   it breathe for 5 minutes before
   pureeing.
   8. At this point, you can either
   return the soup to the pan, or
   you can strain it to make sure it is
   a bit silkier.
   9. Pour the pureed soup back in
   the pot and simmer gently.
   10. Add the shredded chicken
   and simmer until chicken is soft
   and tender, about 5 minutes.
   11. Taste and adjust the season-
   ing. Ladle the soup into individual
   bowls and garnish with queso
   blanco, cilantro and tortillas.

Leti
cia^

Mo
rein

os^ S

chw

artz

DiabetesSelfManagement.com 39