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This chicken taco soup is lighter on calories but still full of flavor! Packed with chicken, veggies, and beans, it’s a great recipe to keep you on track.
Happy New Year Kenarry readers!I’m Ashlyn from Belle of the Kitchen and I’m back to celebrate the new year with you in a healthyedition of Ideas for the Kitchen, a blog series where Carrie and I swap recipes once a month. Since so many of us set goals for a healthier start in the new year, Carrie and I decided to give all of you some lightened up recipes to get startedon the right track. Today I’m sharing thisChicken Taco Soup, an easy dinner recipe that’s lighter and tastes good, too!
If you’re looking for Carrie, you can find her over on my blog today where she’s sharing her recipe for Slow Cooker Turkey with Garlic Mashed Cauliflower.
There are lots of things you can call this. Skinny taco soup. Lighter taco soup. Low-Carb soup.
All the names just tell me one thing – it is incredibly delightful and comforting without adding extra calories. Your family won’t even miss the carbs!
Taking Care of Yourself Is So Important
While making good choices when it comes to food and taking the time to exercise regularlyusually get all of the attention, don’t forget to take care of yourself emotionally, too. Make sureto take the time and doa little something for yourself each day. Less stress = better health, and that is my number one goal this year!
What Is In This Taco Soup?
The entire recipe is in the printable card at the bottom of this post. I filled my soup with hearty whole ingredients. You can change things up and add your favorite taco toppings and veggies too.
That’s it! Some people don’t like to eat beans while on Keto, but that is entirely up to you and your personal diet. This is already a very simple and low-calorie soup that you don’t have to do much to keep it keto-friendly.
Enjoying this simple soup for dinner is a great way to meet your healthful eating goals. It’s full of chicken, veggies, and beans, plus it’s packed with flavor thanks to the taco and ranch seasoning. You can have this on the table quickly too, which is always a plus when it comes to family meals.
Do you have afavorite healthy dinner recipe? Share your ideas with us below! Carrie and I would love to hear what keeps you and your family on track! Happy healthy New Year everyone!
1cupdiced bell peppersany color (I used red and yellow)
1poundchicken breastschopped into small pieces
1packet taco seasoning
1packet dry ranch dressing seasoning
4cupschicken broth
114.5 oz can fire roasted tomatoes, undrained
14 oz can chopped green chiles
115 oz can black beans, drained and rinsed
1cupFrozen Corn
Optional Toppings:
avocado
cilantro
cheese
Instructions
In a large soup pot, heat olive oil and cook onions and bell peppers over medium heat until slightly tender, about 4-5 minutes. Add in the chicken, and sprinkle with taco seasoning and ranch seasoning. Stir and cook mixture until chicken is cooked through.
Add the chicken broth, tomatoes, green chiles, black beans, and corn to the pot and bring to a boil. Reduce heat to low and allow to cook for 10 more minutes to allow flavors to blend. Top with avocado, cheese, and cilantro if desired. Enjoy!
Did you make this recipe?Tag us on Instagram at @kenarryideas or leave us a comment rating below.
One option is to add crushed tortilla chips or tortilla strips to the soup. The chips will dissolve and create a thicker consistency. Another alternative is to use instant mashed potatoes. Simply sprinkle some into the soup and stir well, allowing it to thicken before serving.
A squeeze of lemon or lime juice or a little vinegar can help cut through spiciness. Acidic foods tone down the spiciness in foods and can add some flavor, making this a good trick for seafood dishes or creamy soups and chowders.
Whisking beurre manié (butter-flour paste) into simmering soup is the best way to thicken an otherwise too-watery soup. Add bits of the paste gradually and simmer to cook out any raw flour taste. The broth will be velvety smooth, rich, and thick.
Ok, this may be a little obvious, but just adding water is going to make your soup go a little further. If you stick to a 50/50 ratio between water and whatever flavoured liquid you're using in your soup (be it tomatoes, a stock type, or a cream), you're unlikely to dilute it to the point of making it unpalatable.
You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.
Turns out, the fiery chemical in hot chilis, capsaicin, likes to bind itself onto a compound in milk, which neutralizes the burn. Add a generous dollop of sour cream, creme fraiche, or yogurt to scorching hot chili or stews, or even a touch of milk or cream. For best results, though, go with full-fat dairy.
If it still tastes too spicy, keep adding more broth until you're satisfied with the flavor. You can put additional broth in any kind of soup. If you don't have any broth, you can also add water instead. You may need to add more salt to reseason your soup.
It's important to note that cornstarch has twice the thickening power of flour. If you need to substitute cornstarch to thicken liquid in a recipe that calls for ¼ cup (four tablespoons) flour, you only need two tablespoons cornstarch.
Foods like rice, bread, potatoes and beans are naturally high in starches, which, when broken down, act as a thickening agent. With rice, the grains will break down into the soup as it's simmered and stirred, releasing the starches and thickening the soup.
Nuts. Nuts are a good source of protein and unsaturated fats. A scattering of nuts, such as flaked almonds, pumpkin and sunflower seeds or cashews, on a warming soup will transform a simple meal into something special.
Cornstarch is another popular thickening agent that can be easily added to your chicken tortilla soup. Mix cornstarch with a small amount of water to create a slurry.
Combine 2 tablespoons flour with every 1/4 cup cold water and whisk until smooth. Add the mixture to your sauce over medium heat, and continue to stir and cook until you've reached your desired consistency. Test with a spoon.
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