Chicken Enchilada Soup BfG
Stovetop · ~45 min · Serves 4 · ~1½ cups each
Sodium 251 mg per serving, about 11% of the 2,300 mg daily maximum
Ingredients
- 2 corn tortillas
- 2 tsp olive oil (plus a little for the pan)
- 2 (4 oz) skinless, boneless chicken breasts, cut into bite-sized pieces
- 4 Tbsp all-purpose flour
- 1 cup no-salt-added tomato sauce
- ½ cup whole milk
- 2 cans (13.5 oz each) low-sodium chicken broth, about 3⅓ cups (Pacific Foods Organic Low Sodium, or any low-sodium brand)
- 1½ tsp chili powder
- ½ tsp ground cumin
- ¼ tsp salt
- ¼ tsp garlic powder
- Dash of ground red pepper
- ½ cup tomato, seeded and chopped
- 4 Tbsp shredded sharp cheddar cheese
- 1 tsp jalapeño, minced (optional)
Directions
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- Cut the tortillas into thin strips, place on a baking sheet, and bake at 325°F about 10 minutes, until crisp; set aside.
- Heat a little olive oil in a saucepan over medium-high; add the chicken and sauté about 4 minutes, until lightly browned.
- Add the flour and cook, stirring, 1 minute.
- Gradually stir in the tomato sauce, milk, and broth; add the chili powder, cumin, salt, garlic powder, and red pepper.
- Cover, reduce heat, and simmer 15 minutes. Ladle into bowls and top each with tortilla strips, chopped tomato, cheese, and jalapeño if using.
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Broth. Any broth labeled low sodium or unsalted works here. Pacific Foods Organic Low Sodium is the one we tested with; its carton lists 50 mg of sodium per cup for chicken, 140 mg for beef and 120 mg for vegetable, against roughly 860 mg a cup for regular broth. The brand is not the point; the label is. Low-sodium broth does taste thinner than salted, and that is the whole idea: salt at the end, where you can taste it, instead of at the start where the carton decided for you.
Adapted from the Body for God Cookbook by Lisa Young.
Per-serving values are approximate and vary with brand, variety, and preparation.