I’m so excited fall has officially begun….because SOUP! Our family enjoys soup at least once a week all throughout the fall and winter. During my journey in counting macros I have been on a mission to lighten-up some of my favorite recipes. I’ve lightened this Chicken Enchilada Soup up by tweaking in some more veggies, cutting back on oil and using plenty of lean, protein-packed chicken! That has made this delicious soup a high-protein, low-fat and low-carb delight!
Chili, taco, tortilla, and enchilada soups; they all pair well with the cornbread recipe I shared a few weeks ago. And this soup and cornbread were a hit with the whole family.
Top the soup with your favorite “taco-like” toppings and enjoy!
This recipe can easily be halved – but after feeding the family, this leaves enough for leftovers for 2 or 3 days for the adults! Easy and delicious!
PS. We'd love to have your feedback on the recipes we are sharing. Please comment below and let us know what you think about this dish!
- 2 teaspoons olive oil
- 1 cup yellow onion, diced (100 g)
- 4 cloves garlic, finely minced
- ½ jalapeno, white inside membrane removed, seeded and finely diced (this won’t make it spicy, just bring out some flavor)
- 1 medium red bell pepper, diced 120 g
- 2 pounds boneless, skinless chicken breasts (see note below)
- 1 (15-ounce) can mild red enchilada sauce (I like Hatch brand)
- 3 cups chicken broth (separated into 1 & 2 cup increments)
- ½ teaspoon smoked paprika
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- 1 (15-ounce) can diced tomatoes, undrained
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup frozen corn kernels (120 g)
- 2 tablespoons fresh lime juice
- Optional toppings:
- Sour cream, shredded cheese, cilantro, lime wedges, diced avocados/guacamole, tortilla chips, etc.
Instant Pot directions:
Turn instant pot to sauté function. Add oil, diced onion, jalapeno and bell pepper. Sauté for 2-3 minutes, until onions are soft; add garlic and sauté 30 more seconds.
Add chicken to the instant pot (to avoid having to shred chicken after the soup is done cooking in the instant pot you can cut the raw chicken into bite size pieces before cooking). Pour the can of enchilada sauce and 1 cup of the chicken broth, paprika, salt, pepper, and oregano. Secure the lid and cook on high pressure for 13 minutes. Let it naturally release for more tender chicken breast (if you won’t have time to wait for the full natural release then let it naturally release for 10 minutes and then manually release the rest of the pressure). Once it releases add the remaining 2 cups of broth, diced tomatoes, black beans and corn; stir to combine. Turn instant pot to sauté function and stir while it simmers to cook the corn (about 3 minutes). Turn heat off and stir in the lime juice.
Place a stock pot on the stove over medium heat; add oil, onion, jalapeno and bell pepper. Sauté for 2-3 minutes until onion is soft; add garlic, cook for 30 seconds stirring constantly.
Cut chicken into bite size pieces and add to the stock pot, cook for 5-6 minutes until chicken is mostly done (it will cook the rest of the way when it simmers with the rest of the ingredients).
Pour in the can of enchilada sauce, chicken broth, paprika, salt, pepper, oregano, diced tomatoes, corn and black beans. Simmer for 10-20 minutes until chicken is done. Stir in lime juice once you remove from the heat.
Place a medium size saucepan or skillet the stove over medium heat; add oil, onion, jalapeno and bell pepper. Sauté for 2-3 minutes until onion is soft; add garlic, cook for 30 seconds stirring constantly. Dump this mixture into the crockpot.
Cut the chicken into bite size pieces and add it to the crockpot along with everything besides the corn and black beans. Let it cook on low heat for 4-5 hours. During the last 30-60 minute you can add in the corn and black beans. When it’s all done cooking stir in the lime juice.
Enjoy with any or all the optional toppings listed above!
“Biceps After Babies Chicken Enchilada Soup” (macros for soup only; does not include optional toppings)
Macros for one serving (1/10 of soup recipe)
Cal 209P 32 gC 17.7 gF 3.2 g
PRO TIP: Serving size is 1/10 of the soup. Since cook times vary and other factors can affect the weight of your food. You can weigh the cooked weight of the soup in grams and subtract the weight of the pan and divide that by 10 to see how many grams one serving is.
Serving Size:1/10th of recipe (~258 g)
Amount Per Serving: Calories: 209Total Fat: 3.2gCarbohydrates: 17.7gProtein: 32g