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Chicken Tortilla (High Protein & Super Low Carb) Soup

January 24, 2017

Ingredients 

1 Bay Leaf

2.5 lbs of Boneless Skinless Chicken Breasts OR 2 Pre-Cooked Rotisserie Chicken's

2 T Olive Oil

1 ½ Cup Diced Onion

2.5 T Minced Garlic

6 Cups of Chicken Broth

1-14 Ounce Diced Fire Roasted Tomatoes

1 Can Black Beans – Drained and Rinsed

1 Bag of Riced Cauliflower

Juice of One Lime (about ¼ cup juice)

1 tsp Chili Powder

¼ tsp Coriander

½ tsp Cumin

½ tsp Salt

1/8 tsp of Paprika

1/8 Cup Fresh Cilantro

½ Cup to 1 Cup of Greek Yogurt

Optional Garnish: A serving of Cheese, Greek Yogurt (as a substitute for sour cream)

 

Directions

 

Please Note: You may use Rotisserie Chicken in lue of boiling your own chicken breasts.  If using Rotisserie Chicken Skip to Step 3.  

  1. Bring a large pot of water with bay leaf to a boil over medium high heat.  You may add minced garlic or celery to the pot of water if desired.  This will add additional flavor to the chicken as it boils.

  2. Trim chicken breasts and cut into 3-inch sections.  Place chicken into the pot of boiling water.  Boil for 15-25 minutes until chicken until tender and reaches at least 165 degrees.  It should be easy to shred.   

  3. While chicken is boiling prepare the following.   Dice 1 large onion (approximately 1 ½ cups) and mince garlic (2.5 T) and set aside.  Prepare cauliflower rice and set aside.  Drain and rinse black beans and set aside.  Juice fresh lime and set aside (approximately ¼ cup).

  4. Remove chicken from pot and drain.  Shred the chicken and set the bowl aside.  I had approximately 5 cups of shredded chicken.

  5. Heat 2 T of olive oil in the same large pot and add onion and garlic and sauté 5-6 minutes until lightly brown.

  6. Add the following to the pot: shredded chicken, chicken broth, diced fire roasted tomatoes, black beans, cauliflower rice, lime juice and all spices. 

  7. Boil the soup for 10-15 minutes on medium heat.  Taste test the spice and heat in the soup.   Adding Greek Yogurt to the soup will take away some of the “heat”.  I added a full cup of Greek Yogurt to cut back the heat (and add additional protein) but you may prefer to add less if you like it more spicy.

  8. Simmer for 5 minutes and ENJOY!!!

     

     

     

     

     

     

     

     

     

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DISCLAIMER: James Thompson is a sports nutritionist with over 25 year of hands-on practical experience.  He is not a registered nutritionist or a dietitian.  THIS INFORMATION AND ALL RECOMMENDATIONS MADE ARE NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR DESIGNED TO SERVE AS A DIAGNOSIS, TREATMENT OR PREVENTION OF ANY ILLNESS OR DISEASE. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED MEDICAL, HEALTH CARE PROVIDER BEFORE YOU START ANY NUTRITION OR EXERCISE PROGRAM. BY BEGINNING THIS OR ANY OTHER PROGRAM, YOU AGREE THAT YOU HAVE HAD CLEARANCE FROM YOUR MEDICAL PROFESSIONAL TO DO SO.