Soup is often a go-to for many people trying to cut calories. The sad truth is that far too many soups are LOADED with sodium, and can really fuel hypertension. I shed a few tears turning labels early into my DASH diet journey, but had to bid a permanent farewell to many of my old standbys, which inspired me to develop my own DASH diet comfort soups starting with my year-round Tex-Mex favorite Chicken Tortilla soup! This recipe uses the low and slow 6-hr slow cooker method to get the richest flavor and tender chicken. And by using low sodium or no salt added ingredients, you can customize each bowl with a smidge of additional salt, if it suits you! This is a build it, forget about for 6 hrs. recipe - great to make before you head out the door for a busy day away from home. I hope you enjoy it as much as I do!
1 lb Organic chicken breasts
2 (14.5oz) cans of No Salt Added fire roasted diced tomatoes
1 (14.5oz) can of No Salt Added whole kernel corn (drained)
4 cups Low Sodium chicken broth
1/2 white onion, diced
1 jalapeno, diced
3 cloves of garlic, minced
1 1/2 Tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon oregano
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
1 lime, cut into wedges
1 avocado, cut into 8 pieces
Tri-Color tortilla strips
Preparing this recipe:
To the bottom of the slow cooker add the diced onions, jalapeno and chicken breasts. Over top, pour the diced tomatoes, drain and add the corn, minced garlic and spices. Finally, top with the chicken broth and stir together to combine. Cover and set on high for 6 hours. After 6 hours, remove the chicken breasts, let cool for 5 minutes and shred into bite sized pieces by pulling apart with forks. Take 2-3 cups of the broth / corn / tomatoes and blend until smooth. Add both the blended broth and shredded chicken back to the slow cooker and set to WARM until ready to serve.
Serve in your favorite soup bowls, and garnish with fresh avocado slices, tortilla strips and a squeeze of fresh lime. Enjoy!
Nutritional facts - No Garnish (per serving, Recipe makes 8 servings):
Cal 127, Total Fat 2g, Sat Fat 1g, Sodium 155mg, Carbs 12g, Sugars 4g, Fiber 3g, Cholesterol 40mg, Protein 15g, Potassium 309mg
Nutritional facts - With Garnish (per serving, Recipe makes 8 servings):
Cal 190, Total Fat 7g, Sat Fat 1g, Sodium 164mg, Carbs 18g, Sugars 4g, Fiber 6g, Cholesterol 40mg, Protein 15g, Potassium 437mg