Low Calorie Chicken Tortilla Soup

This Chicken Tortilla Soup really sticks to your ribs, but is low in calories and sodium.

I love a good hearty tortilla soup, but the problem is that sometimes hearty equates with high calorie. I searched all over for a recipe that was both low in sodium and calories, but nothing really caught my eye. Then I saw one in Prevention magazine that used baked tortilla chips, and a little lightbulb went on in my head. It was a good idea, but the commercially available baked chips usually have salt added. And I was really trying to reduce the sodium in this recipe. So I decided to make my own tortilla strips to add to the soup. After all, we make our own tortilla chips, so I figured why not.

All I can say is that it worked out great.

Now I like things a little on the spicy side, so you might want to cut back on the chili powder and hot pepper sauce if you prefer a milder taste. And for my celiac friends, just substitute rice flour, and you’ll have a tasty gluten-free dish.

This is also my entry into Kahakai Kitchen’s Souper Sunday roundup – one of my favorite places to look for new soup recipes. I’ve also sent it along to Girlichef for her Tortilla Soup Quest.


4 corn tortillas

1 14.5-ounce can ready cut no salt added tomatoes

¼ t pepper

2 t chili powder

1½ t cumin

½ t salt

2 t worcestershire sauce

½ t hot pepper sauce

2 t olive oil

1 pound skinless, boneless chicken breasts, cut in bite-size pieces

1 medium onion, chopped

1 jalapeno, chopped

2 cloves garlic, minced

3½ C home made or low-sodium chicken broth

¼ C flour

½ C water

1/3 C non-fat sour cream

1/3 C cilantro, chopped


Spray both sides of tortillas lightly with cooking spray. Stack tortillas in one pile and cut into ½-inch strips. Spread strips on cookie sheet in a single layer. Bake at 400 for 7-10 minutes, until the corners are just turning brown. Set aside.

Combine the tomatoes, pepper, chili powder, cumin, salt, worcestershire sauce and hot pepper sauce in blender. Blend until mixture is smooth and thick. Set aside.

Warm oil in large skillet over medium heat and cook the chicken, onion, jalapeno and garlic until the chicken is no longer pink and the onion is softened. Reduce the heat to low, add the blended tomato mixture and broth, and simmer uncovered for 15 minutes.

Whisk together the flour and water in a small bowl, then add to the soup. Simmer for 5 minutes, keeping the temperature just below boiling.

Remove from heat, then stir in sour cream and cilantro. Pour in bowls and garnish with crumbled tortilla strips.


8 Servings

Calories: 148

Sodium: 283 mg.


Nutritional calculation made with home made chicken broth.





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