Tuscan Chicken Tortilla Diet Soup Recipe
This recipe for Tuscan Tortilla Soup is ultra low in calories and contains minimal fat - most of which belong to the healthy avocado and the Fritoes - which can be monitored by the dieter. I splurged on 5 waves for my bowl of soup and it was extremely filling and rich. We hope that you enjoy this tasty diet soup recipe for tortilla soup.
This recipe for Tuscan Tortilla Soup is ultra low in calories and contains minimal fat - most of which belong to the healthy avocado and the Fritoes - which can be monitored by the dieter. I splurged on 5 waves for my bowl of soup and it was extremely filling and rich. We hope that you enjoy this tasty diet soup recipe for tortilla soup.
- sea salt
- 1 tablespoon dried onion flakes
- 3 14.5-oz cans fat-free chicken broth
- 1/2 bunch cilantro washed & chopped , (sometimes referred to as chinese parsley or coriander)
- 1 ripe avocados or 2, peeled and sliced into small chunks (coat with some of the lime
- 3 tiny pinches thyme
- 1 pinch marjoram
- 1 block skimmed mozzarella cheese
- fritoes waves - these just hit the market!
- 2 small limes diced into wedges and seeded (leave limes in small wedges)
- 1 small package chicken tenders
- pepper if desired
- Carbohydrate 9.53037156329271 g
- Cholesterol 0 mg
- Fat 8.15940454488525 g
- Fiber 4.59941946428925 g
- Protein 3.08357590141681 g
- Saturated Fat 1.10467237695607 g
- Serving Size 1 1 c (394g)
- Sodium 1395.01505627996 mg
- Sugar 4.93095209900347 g
- Trans Fat 1.03314847982603 g
- Calories 110 calories
Step-by-step
- Empty the chicken broth and chopped cilantro into a large kettle or pot, adding 2 cans of water, the dried onion flakes, thyme and marjoram. Cook on medium heat.
- While the broth is warming, rub the sea salt into the raw chicken tenders. Spray a skillet or pan with non-stick cooking spray and cook chicken slowly so that it caramelizes on both sides WITHOUT becoming tough.
- (If you do end up with some tough edges, toss those aside as you'll only want the tender nuggets inside your soup.)
- When chicken is done, cut into bite-sized chunks and transfer to the broth. Cook until hot but not bubbly. Toss in the diced, seeded limes - leaving on the rinds. These are very visible in the soup and believe me, your guest will know NOT to eat the rinds. The rinds add a citrus bite to the soup as well as an exotic beauty!
- Each single-serving bowl of the soup should be topped with one-ounce of thinly sliced cheese. Next, scatter a few of the avocado chunks onto the soup. Crush a few of the Fritoes to add to the soup just before serving.
Chicken tenders require careful heat control during the initial skillet sear to prevent moisture loss before they enter the broth. Rubbing the raw meat with sea salt draws out surface moisture briefly, but cooking over medium-low heat ensures the exterior caramelizes without tightening the muscle fibers into a rubbery texture. Searing should take roughly eight to ten minutes total, depending on the thickness of the tenderloin.
Simmering the broth requires strict temperature monitoring. Maintaining the liquid just below a simmer—around 180 degrees Fahrenheit—keeps the chicken tender and prevents the cilantro and dried herbs from turning bitter. Boiling will agitate the delicate aromatics and cloud the brothy base.
Adding lime wedges with the rind intact introduces essential citrus oils directly into the hot liquid without releasing excessive acidity. Cooks must submerge the wedges gently and remove them after five minutes of steeping to avoid overwhelming the broth with pith bitterness. Skimmed mozzarella and fresh avocado added at the table provide necessary fat contrast against the lean chicken base.
Portioning the ingredients accurately preserves the low-calorie profile of the dish. Measuring exactly one ounce of cheese per bowl and limiting the crunchy topping prevents the fat content from skewing beyond the target parameters.
