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–+ servings

The Best Chicken and Quinoa Tortilla Soup (Stove-Top or Crock-Pot)

The Best Chicken and Quinoa Tortilla Soup (Stove-Top or Crock-Pot)

Ingredients
  

  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts
  • 1 tablespoon garlic cloves, minced
  • 2 cups onions, diced
  • 1 cup red, yellow, or orange bell pepper, diced
  • 2 tablespoons tomato paste
  • 1 tablespoon chili powder
  • 1½ teaspoons ground cumin
  • 1 teaspoon dried oregano
  • A little black pepper, to taste
  • 8 cups reduced-sodium chicken broth, I used Swanson’s
  • 1 (28-ounce) can diced tomatoes
  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 cups corn kernels, frozen, canned, or roasted (I used Trader Joe’s frozen roasted corn)
  • ½ cup quinoa (uncooked)
  • Juice of 1 lime (~2 T)

Optional Toppings

  • ½ cup chopped fresh cilantro leaves
  • Crushed tortilla chips, I think this topping is a must!
  • Light cheddar cheese, shredded
  • Salsa
  • Non-fat plain Greek yogurt or fat-free sour cream

Instructions
 

  • To Make on Stove-Top: Heat olive oil in a large nonstick pot over medium heat. Add chicken and cook until golden, about 2-3 minutes per side. Won’t be cooked through at this point; set aside.
  • In the same pot add garlic, onions, and bell peppers. Cook, stirring occasionally, until tender, about 3-4 minutes.
  • Stir in tomato paste, chili powder, cumin, oregano, and a little black pepper. until fragrant, about 1 minute. Stir in chicken broth, tomatoes, black beans, corn, and chicken. Bring to a boil; reduce heat and simmer, uncovered, for 20 minutes, until chicken is cooked through. Remove chicken from the soup pot and shred, using two forks.
  • Add quinoa and chicken into the pot. Mix well. Simmer, uncovered, until quinoa is tender, about 15-20 minutes. Stir in lime juice.
  • To Make in Crock-pot: Cook onion, garlic, and bell peppers in microwave for about 4 minutes until softened.  Add to crock-pot. Add all ingredients except quinoa to crock-pot and cook on high for 4 hours or low for 7 hours. Add quinoa with 1½ hours left. Or cook quinoa separately and add to soup when done. Before serving, shred the cooked chicken and add it back to the soup.
  • To each serving: Top with desired optional toppings. I like the crushed tortilla chips for sure and I like a little cheese and cilantro. This soup freezes great!

Nutrition

Serving: 2cupsCalories: 310kcalCarbohydrates: 48gProtein: 13gFat: 4gSaturated Fat: 1gCholesterol: 28mgSodium: 1400mgFiber: 9gSugar: 11gBlue Smart Points: 2Green Smart Points: 9Plus Points: 7