Six Can Chicken Tortilla Soup

Six Can Chicken Tortilla Soup

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 20–25 minutes
Total Time
  • 30–35 minutes
Serving
  • 4–6 People

Ingradients

  • 1 can (14.5 oz) diced tomatoes
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 1 can (11 oz) whole kernel corn, drained
  • 1 can (10 oz) Rotel or fire-roasted tomatoes with green chilies
  • 1 can (14.5 oz) chicken broth (or vegetable broth for vegetarian version)
  • 2 cups shredded cooked chicken (rotisserie or grilled)
  • 1 tsp ground cumin
  • ½ tsp chili powder
  • ¼ tsp garlic powder
  • ¼ tsp smoked paprika (optional)
  • Salt and black pepper to taste
  • 1 tbsp olive oil
  • 1 small onion, chopped (optional)
  • 2 cloves garlic, minced (optional)
  • Juice of 1 lime
  • Fresh cilantro, avocado, or tortilla chips for garnish

Directions

Step 1: Sauté Aromatics (Optional)

  • Heat olive oil in a large pot over medium heat.
  • Sauté onion and garlic for 2–3 minutes until softened (optional for deeper flavor).

Step 2: Add Canned Ingredients

  • Pour in all the canned ingredients: tomatoes, chilies, beans, corn, and broth. Stir well.

Step 3: Season the Soup

  • Add cumin, chili powder, garlic powder, paprika, salt, and pepper. Stir to combine.

Step 4: Add Chicken

  • Stir in shredded cooked chicken. Simmer for 15–20 minutes on low heat until flavors meld together.

Step 5: Finish with Lime

  • Squeeze in lime juice before serving for a bright, fresh flavor.

Step 6: Serve

  • Serve hot with optional garnishes like cilantro, avocado, or crushed tortilla chips.

Pros:

  • Quick & Easy: Made with pantry staples—perfect for busy nights.
  • High in Fiber & Protein: Beans and chicken provide long-lasting satiety.
  • Flavorful & Customizable: Each person can add their own garnish or spice level.
  • Great for Meal Prep: Keeps well in the fridge for 3–4 days or freezes well.
  • Family-Friendly: Loved by kids and adults alike.

Cons:

  • High in Sodium: Canned ingredients can be high in salt unless using low-sodium versions.
  • May Be Too Spicy for Some: Especially if using Rotel or chili powder.
  • Contains Allergens: May contain gluten in canned broth or spices unless checked.
  • Not Very Low-Calorie: Can be calorie-dense depending on added toppings.
  • Limited Fresh Veggies (unless added): Lacks fresh greens unless garnished with avocado or cilantro.

Suitable for Aged People?

Yes, this Six Can Chicken Tortilla Soup is generally suitable for aged individuals due to:

  • Soft, Spoon-Friendly Texture , making it easy to chew and swallow.
  • High in Protein & Potassium , supporting muscle and heart health.
  • Hydrating & Warming , ideal for seniors during cold weather or illness.
  • Fiber-Rich : Helps support digestion and regularity.

However:

  • Heart Health Considerations: Should be consumed in moderation by those watching sodium or cholesterol.
  • Digestive Sensitivity: Some seniors may find beans or spices heavy.
  • Appetite Appeal: Mild flavor can be enhanced with herbs or a dash of hot sauce.

Tip: Use low-sodium canned ingredients, add soft-cooked spinach or zucchini, and serve with a side of soft cornbread or rice.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Hypertension: High in sodium unless using low-sodium ingredients.
  2. Those with IBS or Digestive Issues: Beans may cause bloating or discomfort.
  3. Individuals with Bean Allergies: Contains black and kidney beans.
  4. Gluten Sensitivity (if using seasoned broth): Check seasoning blends for gluten content.
  5. Strict Low-Protein Diets (e.g., kidney disease): High in animal protein unless modified.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
260
Total Fat
6g
8%
Saturated Fat
1.5g
8%
Cholesterol
40mg
13%
Sodium
500mg
22%
Total Carbohydrate
24g
9%
Dietary Fiber
7g
25%
Total Sugars
4g
Protein
20g
40%
Vitamin A
600 IU
12%
Vitamin C
15mg
17%
Calcium
50mg
4%
Iron
2.5mg
14%
Potassium
500mg
14%