Low-Carb Chicken Enchilada Soup
Ingredients
- 2-3 Tablespoons olive or avocado oil
- 1 onion, diced
- 3-5 garlic cloves, minced
- 1 jalapeno, diced (seeds removed for less heat)
- 1 bell pepper, chopped
- 64 oz chicken broth
- 1 ½ – 2 lb boneless, skinless chicken thighs (can substitute with chicken breasts)
- ¼ cup tomato paste (can substitute with ¼ cup coconut cream to omit tomatoes)
- Spices: 1 Tablespoon chili powder, 1 Tablespoon cumin, 2 teaspoons pink Himalayan/sea salt, 1 teaspoon dried oregano, ½ teaspoon paprika
- 2 cups riced cauliflower
Topping ideas:
- Fresh cilantro
- Avocado, pitted & sliced
- Freshly squeezed lime juice (this is a must)
- Gluten-free tortilla chips (Sieta is a great brand)
- Coconut cream/sour cream
- Sliced jalapeno
- !*NOTE: You can also make this in a slow cooker. Add chicken in first, followed by vegetables (except cauliflower), tomato paste, and spices. Cook on low for 8 hours. Remove chicken and shred. Add back in along with riced cauliflower. Serve with desired toppings.
Instructions
- In a large pot, heat oil over medium heat until hot. Add in onion, garlic, jalapeno, and bell pepper and about ½ teaspoon of salt. Saute for about 5-7 minutes, or until softened.
- Add sautéed vegetables to a blender or food processor along with about 1 cup of chicken broth. Blend until a smooth consistency is reached.
- Add blended vegetables back to pot along with remaining broth, tomato paste, and spices. Stir to incorporate. Add in chicken and bring back to a boil.
- Cook for about 20 minutes or until chicken is cooked. Remove chicken, shred into pieces using 2 forks, a knife or your fingers, and place back into pot. Add in cauliflower rice. Stir and heat for a minute or two more until cauliflower is desired consistency.
- Serve with desired toppings and enjoy!
Notes
Serves about 6. Per serving (based on using Avocado oil, Chicken thighs, and Tomato paste):
Calories: 415
Total Fat: 25 g
Total Carbohydrate: 10 g
Dietary Fiber: 3 g
Protein: 40 g
Ingredient Highlights
Avocado oil supports heart and eye health and neutralizes free radicals that can contribute to heart disease and diabetes.
Cauliflower is a healthy cruciferous vegetable that’s high in fiber. It’s loaded with nutrients including vitamins C, K, and B6, and potassium.
Chicken – “Poultry Safety Tips“
- Raw chicken should NOT be rinsed before cooking.
- Wash hands well before & after handling raw poultry.
- Use separate cooking tools for raw & cooked foods.
- Cooked poultry should reach an internal temp of 165F.
Cumin has a distinctly warm and earthy flavor and is a popular culinary spice in India, Asia, Africa, and Latin America. As a medicinal herb, cumin is traditionally used to provide relief from digestive issues.
There are over 300 varieties of garlic grown around the world. It is considered both a vegetable and an herb and is clinically proven to support the immune system.
Jalapeno peppers contain a special compound called capsaicin that can invigorate the immune system and detoxification process.
Pure olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that have an expiry date.
Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals such as vitamins C, B, and potassium. The flavanoids are concentrated in the outer layers, so try to remove as few layers as possible when peeling.
Did you know paprika is the 4th most popular spice in the world! It’s made from dried and ground peppers and the taste can range from sweet to very hot. Paprika is especially popular in Hungary where there’s even a paprika museum!
Sweet Peppers are among nature’s strongest sources of vitamin C. Sweet bell peppers also supply lutein for eye health and vitamin E for skin, hair, and nails.
Tomatoes contain the 4 major carotenoids, alpha- and beta-carotene, lutein, and lycopene, which help maintain eye and vision health, boost immunity, and lower inflammation.
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Why should you not rinse raw chicken before cooking?