Mains
Protein tortilla soup
The tortilla is oven-crisped rather than fried, and the chicken goes in at main-course quantity. The result is a soup that actually holds you, not a starter.
Nutrition
Per serving, computed from the real weight of the ingredients.
Protein density: 11.8 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.
Ingredients
Makes 1 serving.
- Chicken breast (cooked)120 g, shredded
- Tomato150 g
- Low-fat chicken broth350 ml
- Onion30 g
- Corn tortilla1 tortilla (28 g), in strips, baked
- Chili powder2 g, pasilla
- Panela cheese (or paneer)30 g, cubed
- Avocado25 g, cubed
Method
- 1
Cut the tortilla into strips, spread on a tray and bake at 200 °C / 400 °F for 8 minutes until crisp.
- 2
Blend the tomato with the onion and chili; strain.
- 3
Cook the sauce in the pot 10 minutes, add the broth and bring to a simmer.
- 4
Stir in the chicken. Serve, then add the tortilla strips, cheese and avocado at the very end.
The detail that matters
The tortilla strips go in as you serve. Added earlier they go soft and you lose the contrast that makes this soup work.
More mains
Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.