Your Recipe

Chicken Tortilla Soup

Složka Množství Kalorie
Cibule 150g 60kcal
černé fazole, vařené bez soli 172g 227kcal
Kuřecí brojler, syrové maso, vykostěná prsa 544g 653kcal
Bujón/kuřecí vývar 996g 2659kcal
Česnek 6g 9kcal
Chilli prášek 2.7g 8kcal
Kmín, mletý 2g 8kcal
Kukuřice sladká, konzervovaná 164g 110kcal
Rajčata, červená, zralá, konzervovaná, v rajčatové šťávě 190g 30kcal
Papriky, jalapeno, syrové 14g 4kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 2 boneless, skinless chicken breasts
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 jalapeño, seeded and chopped (optional, for heat)
• 1 can (14 oz) diced tomatoes
• 4 cups chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 can (14 oz) black beans, drained and rinsed
• Juice of 1 lime
• Fresh cilantro, chopped (for garnish)
• Tortilla chips, crushed (for garnish)
• Avocado slices (optional, for garnish)
• Sour cream or shredded cheese (optional, for garnish)
Instructions:
1. Cook Chicken:
• In a large pot, place the chicken breasts and cover with water or chicken broth. Bring to a boil, then reduce heat and simmer until chicken is cooked through about 15-20 minutes. Remove chicken, shred with forks, and set aside.
2. Sauté Aromatics:
• In the same pot, heat a little oil over medium heat. Add chopped onion, minced garlic, and jalapeño (if using). Sauté until onions are translucent and fragrant, about 5 minutes.
3. Simmer Soup:
• Add diced tomatoes, chicken broth, ground cumin, chili powder, salt, and pepper to the pot. Stir well and bring to a simmer. Cook for about 10 minutes to allow flavors to blend.
4. Add Corn and Beans:
• Stir in corn kernels and black beans. Simmer for another 5-10 minutes, until heated through.
5. Finish Soup:
• Add shredded chicken back into the soup. Stir in lime juice. Adjust seasoning to taste with salt and pepper.
6. Serve:
• Ladle Chicken Tortilla Soup into bowls. Garnish with chopped fresh cilantro, crushed tortilla chips, avocado slices, and a dollop of sour cream or shredded cheese if desired.
Note:
• For a spicier soup, you can leave the seeds in the jalapeño or add a dash of hot sauce.
• This soup is versatile and can be customized with additional toppings like diced tomatoes, sliced jalapeños, or a squeeze of fresh lime juice.

nutriční údaje
Velikost porce 373 g | ml
Množství na porci 628
2627
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 26g 34%
Nasycené tuky 6.2g 31%
Sodík 39781mg 1730%
Sacharidy celkem 45g 16%
Vláknina 4.3g 16%
Cukr 32g
Bílkoviny 52g 104%
Vitamin D 0mcg 0%
Vápník 346mg 27%
Železo 3.3mg 18%
Draslík 1075mg 23%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 22.64 mcg 3%
Thiamin [B1] 0.532 mg 44%
Riboflavin [B2] 0.948 mg 73%
Niacin [B3] 13.566 mg 85%
Kyselina pantotenová [B5] 2.563 mg 51%
Vitamin B6 1.029 mg 61%
Kobalamin [B12] 0.688 mcg 0%
Floát [B9] 122.756 mcg 0%
Vitamin C 11.266 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.004 mg 13%
Vitamin K 10.428 mcg 9%
Betain 6.384 mg 0%
Cholin 283.888 mg 52%
Carbohydrates
živina Množství DV
Sacharidy celkem 44.9 g 16%
Sugars 32.2 g 64%
Vláknina 4.3 g 16%
Carbohydrate 39.6 g 0%
Čisté sacharidy 12.7g
aminokyseliny
živina Množství DV
Alanin 1.366 g 0%
Arginin 1.604 g 0%
Kyselina asparagová 2.354 g 0%
Cystein 0.256 g 0%
kyselina glutamová 3.756 g 0%
Glycin 1.042 g 0%
Histidin 0.859 g 0%
Izoleucin 1.147 g 0%
Leucin 1.989 g 0%
Lysin 2.217 g 0%
Metionin 0.587 g 0%
Fenylalanin 1.008 g 0%
Prolin 0.849 g 0%
Serin 0.967 g 0%
Treonin 1.062 g 0%
Tryptofan 0.299 g 0%
Tyrosin 0.841 g 0%
Valin 1.234 g 0%
Minerály
živina Množství DV
Vápník 346.39 mg 27%
Měď 0.14 mg 16%
Fluorid 1.89 mcg 0%
Železo 3.28 mg 18%
Hořčík 150.12 mg 36%
Mangan 0.5 mg 22%
Fosfor 539.17 mg 43%
Draslík 1075.13 mg 23%
Selen 68.29 mcg 124%
Sodík 39780.74 mg 1730%
Zinek 1.31 mg 12%
další
živina Množství DV
Voda 166.933 g 0%
Popel 83.659 g 0%