Who doesn’t like chicken tortilla soup? Nobody. That’s who. So let’s make some delicious high protein, soup.
Step 1. Make start with my Taco Shredded Recipe
Step 2. Make the soup
- 1 tbsp oil
- 1 medium onion diced
- 1 tbsp minced garlic
- 1-2 cans green chiles (these or these)
- 1 can crushed tomatoes (28 oz)
- 3 tbsp masa (more for a thicker soup) (Masa is corn flour, NOT corn meal.)
- 2 ancho chiles (dried poblanos)
- 2 guajillo chiles
- 1.5 lbs taco shredded chicken*
- 1 can corn (Or 2 cups frozen corn)
- 8 cups chicken stock
Note: I usually make it with a pound and a half of taco shredded chicken for the kids and add extra chicken when I serve it for me. But you could start with more chicken if you like.
- Sweat onion in 1 Tbsp olive oil (medium heat with a pinch of salt until soft and translucent)
- Add garlic and sweat another minute or two (don’t let it burn)
- Add green chiles and allow the juice to evaporate a bit before doing the next step, or it will clump.
- Add masa and stir until evenly coated
- Add tomatoes and then pour in chicken stock and being to a boil
- Rip up chiles and toss them in (or cut them with scissors)
- Add chicken
- Turn down to a simmer for 10 minutes
- Add corn, simmer 10 more minutes
- Add lime juice
- Salt and pepper to taste
- Serve with tortilla chips, cheese, sour cream and cilantro (Nonfat Greek Yogurt works pretty well instead of sour cream if you just have to up your protein)
And voila! Or should I say Olé! Chicken Tortilla Soup fit for a king with macros to boot.
To log it in MyFitnessPal,
1. Create a recipe
2. Log all of the ingredients
3. Measure the total volume of soup in cups or mL or whatever you use.
4. Now when you serve it up, just log the number of cups you dish out.
5. Log extra chicken and garnish separately.
This recipe came from a friend who found it in a cookbook in her library but has never been able to find it again. They are surprisingly good considering they have evil sucralose in them.
- 1/2 pound (2 sticks) butter, unsalted, softened
- 1 cup sucralose (only use 3/4 cup if using sweetened coconut
- 1/2 cup Sucanat (“natural cane sugar” dehydrated)
- 2 eggs
- 2 cups unsweetened shredded dried coconut
- 1 cup vanilla whey protein powder (use 1 tsp vanilla extract if using unflavored)
- 1 tsp baking soda
- 1/2 tsp salt
- Preheat oven to 330° F
- In electric mixer, cream the butter until fluffy, then add sucralose and sugar and cream until smooth.
- Add eggs beating each one at a time
- Add vanilla (if using)
- In a second bowl, mix the coconut, protein powder, and baking soda, and salt. Slowly add to butter/sugar mixture in 3-4 doses making sure each addition is completely integrated before adding the next dose.
- Stir in chocolate chips
- Spray cookie sheets with non-stick spray or use a parchment paper (silicone) liner. Drop or scoop cookie dough (approx 2 tablespoon)
- Cook for 12-14 minutes until golden brown.
- Makes 32 cookies; with 167 calories each, 11g fat, 6g protein, 12g carbohydrate, 1g fiber.
- Sucralose is the bulk granulated stuff, not little packets of Splenda. It comes in different concentrations. You should use the 1:1 (same sweetness as regular sugar)
- Refrigerate the dough on the cookie sheet before cooking if it spreads too much. (It seems as though it spreads more when we use sweetened coconut.)
- If they seem to moist or gooey, dry them in a dehydrator, and they will get really crispy.
- Coconut seems to pull water out of the air, so if they get too moist after a few days, put them back in the dehydrator to crisp them up.