Chicken Taco Soup

Nothing is more soothing, delicious and classic than chicken soup. Chicken is a wonderfully versatile meat and is great paired with a variety of flavors. Try this lighter, healthier variation of the classic Taco Soup recipe.

Our very own homemade Chicken Taco Soup

We use chicken quarters in our soup. I can usually buy a 10-pound bag of chicken quarters (that’s the leg and thigh still attached to each other) for less than $10 in our local grocery store. I then seperate that bag into two or three large, gallon-sized, zip-lock bags and put those in the freezer. I use chicken quarters for all sorts of chicken dishes, like this wonderful soup.

Chicken Taco Soup

Ingredients:

  • 5 lbs chicken quarters
  • 1 small can green chilies
  • 1 small yellow onion
  • 2 cans stewed tomatoes
  • 1 can Mexican-style stewed tomatoes
  • 2 cans black beans
  • 2 cans yellow hominy
  • 1 packet of taco seasoning
  • 1 packet ranch dressing mix
  • Garlic powder
  • Salt
  • Pepper
  • Olive oil

* Optional toppings: fat free sour cream, black olives

Directions:

In a large pot, boil the chicken quarters in water with salt, pepper and garlic powder until cooked through. Remove the chicken from the broth and debone, discard bones and skin. Pour broth through a mesh strainer into a large bowl and set aside. Allowing the broth to cool completely will bring the fat to the top of the liquid. Gently scrape the fat from the top of the bowl and discard. This simple step keeps the soup light and lower in fat and calories.

Dice the onion and place in a large pot with a few tablespoons of olive oil and the green chilies. Allow onion to brown slightly. Add shredded chicken to the pot along with taco season and ranch dressing mix. Stir and then add the chicken broth back to the pot.

Open two cans of black beans and drain and rinse before adding to the pot. Open the hominy, drain and add to the pot. In a blender, combine the stewed tomatoes, blend well and add this to your soup.

Stir well to mix all the wonderful flavors. Cover and allow to simmer over low heat for 30 minutes. This soup is perfect topped with fat free sour cream (25 calories per serving: 2 tablespoons) and black olives. To make it a complete meal, you may want to pair it with a salad.

Calorie estimates:

First we’ll need to total up the calories for all the ingredients of the soup and then estimate how many servings are available per large pot of soup to find the calorie content for one bowl.

  • Chicken – one cup cooked dark meat: 269. Five pounds boiled down, deboned and shredded usually gives me three cups of chicken meat, so we’ll do 269 x 3 = 807
  • Chicken broth – one cup is around 40 calories. I’m fairly certain I had 10 cups of broth, so that’s 400 calories
  • The stewed tomatoes generally have 70 calories per can = 210 calories
  • Hominy: 115 per cup, and we’ll say there’s three in this pot of soup = 345 calories
  • Two cans of black beans will give us about three cups which is 210 calories
  • And finally, two tablespoons of olive oil = 240 calories

That’s a grand total of 2,212 calories. I like to round up, just in case I’m off somewhere – so we’ll say 2,500 calories per gigantic pot of soup. Our large pot usually gives us about 12 servings (almost two cups) of soup. Each serving is about 210 calories.

UPDATE:

When I started this blog in 2010, I had three children and a few pounds to lose.

Then I had THREE MORE CHILDREN. And I still have a few pounds to lose. It’s funny how life throws curve-balls at our curves.

I’d love for you to visit us at www.coersfamily.com to see how we’re managing our six children and our goals for a healthier lifestyle.

2

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March 2, 2010. Tags: , , , , , , . Dinner, Recipes. 4 comments.

Let’s talk about spuds, bay-bee!

Potatoes are NOT the diet enemy. Especially when you’re broke, like me. Potatoes are our friends. One medium-sized potato holds around 160 calories and includes 28% of your daily vitamin C, 27% of your daily vitamin B6 and 26% of your daily Potassium. That’s more than the celebrated banana.

You can get your bikini body and enjoy potatoes at the same time!

One hot spud

Get the nutritional skinny on the lovely potato here: Potato Nutritional Analysis

Now that we’ve put aside some of your potato fears, you may be wondering, “Well just how am I supposed to eat the potato?” Obviously french fries are not your best choice. Duh. But if you’re like me – a regular human being who craves french fries – go out and buy a big brand of the store-brand frozen french fries and throw those puppies in the oven. Stick to the recommended portion size (15 fries) and you can have your fries for about 120 calories.

Mash potatoes are king in our house. My children and handsome husband just love when I whip up a nice big bowl of fluffy, whipped potatoes. I love mashed potatoes, too… but they don’t do much for my figure. When I’m serving mashed potatoes I’ll usually set one medium-sized potatoe aside for myself and steam it in the microwave. It’s my lazy way of having a baked potato.

To steam your potato you’ll need:

  • A potato (crazy how that works, right?)
  • A sandwich baggie
  • Two paper towels
  • Water
  • Microwave

First, scrub that spud. You don’t want to bite into a dirt-coated potato, it can ruin your taste for potatoes for life. Give it a nice scrub and then CAREFULLY poke several holes into the potato using a knife or fork. Carefully means not talking to your kids about picking up their shoes while you’re stabbing a potato. The potato is wet, you’re stabbing away and getting a little annoyed with your children… your odds for stabbing yourself are doubling  every second.

After you’ve CAREFULLY poked several holes in your potato, wrap the potato in two paper towels and soak it under the water faucet. Now place the soaked spud into the sandwich baggie and add a little more water, a few tablespoons. Now zip it up and place it into the microwave. Cook for about five minutes.

Please note, this potato will be hotter than any substance known to man. Be extremely careful when removing the potato from the microwave. In fact, give it a minute or two to cool down before you reach in there. Carefully remove the sandwich baggie and paper towels, set the potato on your plate and slice in half. Give it a nice sprinkle of salt and pepper. From here you can add margarine and sour cream and all that jazz… but keep in mind we’re trying to cut calories here. I like mine with a tablespoon of margarine (60 calories).

UPDATE:

When I started this blog in 2010, I had three children and a few pounds to lose.

Then I had THREE MORE CHILDREN. And I still have a few pounds to lose. It’s funny how life throws curve-balls at our curves.

I’d love for you to visit us at www.coersfamily.com to see how we’re managing our six children and our goals for a healthier lifestyle.

2

February 20, 2010. Tags: , , , , , , , , . Dinner, Lunch. Leave a comment.

Asian Hamburger Helper

When you think of “diet food” do you think of Hamburger Helper? Because I didn’t at first. Early on in my diet last year, I shunned Hamburger Helper because I thought there was no way it would be low-cal. That’ll teach me not to read the label! It is low-cal! As long as you stick to the recommended portion serving size of one cup, it’s usually around 300 calories.

Tonight we had Beef Fried Rice from Hamburger Helper. People, it was yummy.

This week I didn’t buy any ground beef, so we used ground turkey – which is even better because it cuts calories! My trick for keeping costs low when using ground turkey is… are you ready for it… I use less. Yes, I’m so cheap I just use less meat. I need to prepare two boxes to feed my family dinner and instead of using two pounds of ground turkey, I simply use one. Calories cut for me (my kiddos get plenty of helpings) and money saved.

I also opted not to put scrambled eggs in our dish tonight and I threw in some left over veggies from the previous evening. We served it all up with some nice steamed broccoli. Is it fancy? Will it impress the Queen of England? No. But it’s cheap and it won’t destroy your calorie intake.

Here’s our dinner:

Mmmm… dinner…

Forgive me for the not-so-pretty picture. I had eaten a good third of my dinner before I remembered to take a picture. So I snapped one with my husband’s cell phone in between bites.

After adding up the calories for my dish, I’ve got it clocked at about 450 for my entire dinner! This is fabulous news because thanks to my tuna wrap for lunch and my simple mexican eggs for breakfast… and the fact that I was too busy today to snack, I’m just under 1,000 calories for the entire day which allows me to have a snack later! Hooray for snacks!

And our entire dinner to feed five people with enough left over for dad to take to work for his lunch cost us about $10 total. How can you not love that?

UPDATE:

When I started this blog in 2010, I had three children and a few pounds to lose.

Then I had THREE MORE CHILDREN. And I still have a few pounds to lose. It’s funny how life throws curve-balls at our curves.

I’d love for you to visit us at www.coersfamily.com to see how we’re managing our six children and our goals for a healthier lifestyle.

2

February 17, 2010. Tags: , , , , , , , , , . Dinner, Products, Recipes. 1 comment.