Dinner
Light tortilla soup with chicken
Each serving has 376 kcal, 31.8 g of protein, and 6.4 g of fiber, or 8.5 g of protein per 100 kcal. Ready in 30 minutes; makes 2 servings.
Per serving
- 376 kcalCalories
- 31.8 gProtein
- 6.4 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 8.5 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 10 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 400 g14 ozripe tomatoes (3 medium)
- 50 g2 ozonion (1/4 large)
- 5 goil (1 teaspoon)
- 500 ml17 fl ozlow-sodium vegetable broth (about 2 cups)
- 160 g5.5 ozcooked chicken breast, shredded (about 1 1/3 cups)
- 60 g2 ozcorn tortillas, cut into strips (2 small)
- 40 g1.5 ozqueso fresco, diced (about 1/3 cup)
- 60 g2 ozavocado, diced (1/2 small)
- 1 garlic clove
- 1 dried pasilla or guajillo chile, stemmed and seeded (optional)
- A sprig of epazote or some dried oregano, and salt to taste
- Lime juice for serving
Directions
- Bake the tortilla strips at 400 °F (200 °C) for 8 to 10 minutes, turning them halfway, until crisp.
- Meanwhile, if using the chile, soak it in hot water for 5 minutes.
- Blend the tomatoes with the onion, garlic, and drained chile until smooth.
- Heat the oil in a pot, add the tomato purée, and cook for 5 minutes over medium heat, stirring.
- Add the broth and epazote and simmer gently for 10 minutes; stir in the chicken for the last 2 minutes and adjust the salt.
- Serve the soup hot and top each bowl with the tortilla strips, queso fresco, avocado, and a few drops of lime.
Why it is filling
This is a lighter take on tortilla soup: the strips are baked instead of fried, and the tomato broth uses almost no oil. The shredded chicken provides the protein and stays tender, and the warm broth adds fluid, which can make it easier to eat when your appetite is low. The avocado, queso fresco, and crisp tortilla go on at the end, so each person can add as much as sits well.
In numbers, each serving has 31.8 g of protein and 6.4 g of fiber, with an energy density of 59 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- Freeze the broth with the chicken in single portions; bake the tortilla strips and add the cheese and avocado when serving.
- If you fill up quickly, eat the chicken and a few spoonfuls of broth first, and leave the tortilla strips and avocado for last.
Nutrition facts
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 376 kcal | 752 kcal |
| Protein | 31.8 g | 63.5 g |
| Carbohydrates | 29.6 g | 59.2 g |
| Fiber | 6.4 g | 12.8 g |
| Fat | 15.4 g | 30.9 g |
| Approximate weight | 638 g (22 oz) | 1,275 g (45 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Tomato | 400 g | 72 kcal | 3.5 g | 4.8 g |
| Onion | 50 g | 20 kcal | 0.6 g | 0.9 g |
| Olive oil | 5 g | 44 kcal | 0 g | 0 g |
| Vegetable broth | 500 ml | 25 kcal | 1.2 g | 0 g |
| Cooked chicken breast | 160 g | 242 kcal | 46.4 g | 0 g |
| Corn tortilla | 60 g | 133 kcal | 3.4 g | 3.1 g |
| Queso fresco | 40 g | 120 kcal | 7.2 g | 0 g |
| Avocado | 60 g | 96 kcal | 1.2 g | 4 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
More recipes
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Soup, vegetable broth, ready to serve (FDC ID 171583).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn, without added salt (FDC ID 173241).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn (FDC ID 175036), sugars value.accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, fresh, queso fresco (FDC ID 172223).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .