Your Recipe

Chicken Tortilla Soup

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Schwarze Bohnen, gekocht ohne Salz 172g 227kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 544g 653kcal
Bouillon/Hühnerbrühe 996g 2659kcal
Knoblauch 6g 9kcal
Chilipulver 2.7g 8kcal
Kreuzkümmel, gemahlen 2g 8kcal
Mais, süß, weiß, in Dosen, ganze Körner, abgetropfte Feststoffe 164g 110kcal
Tomaten, rot, reif, aus der Dose, verpackt in Tomatensaft 190g 30kcal
Paprika, Jalapeno, roh 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.

Nährwertangaben 
Portionsgröße  373 g | ml
Menge pro Portion  628
2627
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 26g 34%
Gesättigte Fettsäuren  6.2g 31%
Natrium 39781mg 1730%
Gesamte Kohlenhydrate  45g 16%
Ballaststoffe  4.3g 16%
Zucker  32g
Protein  52g 104%
Vitamin D 0mcg 0%
Kalzium 346mg 27%
Eisen  3.3mg 18%
Kalium 1075mg 23%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 2.563 mg 51%
Vitamin B6 1.029 mg 61%
Cobalamin [B12] 0.688 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  44.9 g 16%
Sugars 32.2 g 64%
Ballaststoffe  4.3 g 16%
Carbohydrate 39.6 g 0%
Netto-Kohlenhydrate 12.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.366 g 0%
Arginin 1.604 g 0%
Asparaginsäure 2.354 g 0%
Cystein 0.256 g 0%
Glutaminsäure 3.756 g 0%
Glycin 1.042 g 0%
Histidin 0.859 g 0%
Isoleucin 1.147 g 0%
Leucin 1.989 g 0%
Lysin 2.217 g 0%
Methionin 0.587 g 0%
Phenylalanin 1.008 g 0%
Prolin 0.849 g 0%
Serin 0.967 g 0%
Threonin 1.062 g 0%
Tryptophan 0.299 g 0%
Tyrosin 0.841 g 0%
Valin 1.234 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 346.39 mg 27%
Kupfer 0.14 mg 16%
Fluorid 1.89 mcg 0%
Eisen  3.28 mg 18%
Magnesium 150.12 mg 36%
Mangan 0.5 mg 22%
Phosphor 539.17 mg 43%
Kalium 1075.13 mg 23%
Selen 68.29 mcg 124%
Natrium 39780.74 mg 1730%
Zink 1.31 mg 12%
andere
Nährstoff Menge  DV
Wasser 166.933 g 0%
Asche 83.659 g 0%