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Chicken Tortilla Soup Recipe That Promotes Gut Health

chicken tortilla soup_Nour ZibdehWho doesn’t have a busy weekday?

Heck, as a full time business owner, parent of 3 (2 of them have weekend sports and 1 crawls EVERYWHERE), friends we love to hang out with, beautiful fall weather to enjoy, and a house move on the horizon, our weekends are jam packed.

I had to bust out the slow cooker and let it work for me or else, take-out will be served for dinner every day.

Slow Cooker Chicken Tortilla Soup

Here’s my recipe for a super healthy, veggie-loaded (as always) chicken tortilla soup.

By the way, this doesn’t mean you have to eat tortilla chips. In fact, I didn’t have or serve any! The name of the recipe just sounds better this way. You can serve it with some tortilla chips or toast a corn tortilla and crumble it on top of your bowl. For a healthier option, serve it with chopped avocado.

 

Chicken Tortilla Soup Recipe
Recipe Type: Main dish, soup
Cuisine: American
Author: Nour
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 4 garlic cloves, finely chopped
  • 1 zucchini, diced
  • 1 yellow summer squash, diced
  • 2 tomatoes on the vine (or plum tomatoes), diced
  • 1-2 jalapenos (see note)
  • 3 boneless skinless chicken breasts, about 1.5 pounds, whole
  • 1 carton (or BPA-free can) black beans
  • 4 cups chicken broth (homemade preferred)
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon coriander
  • 2 tablespoons dried thyme
  • 1/2 cup fresh cilantro, chopped
  • Fresh lemon or lime
  • Optional: serve with diced avocado, sour cream, shredded cheddar or Muenster cheese, or tortilla chips
Instructions
  1. Place olive oil, onion, garlic, zucchini, summer squash, tomatoes, chicken breasts, beans, and chicken broth in a slow cooker.
  2. Add cumin, paprika, sea salt, black pepper, cinnamon, and coriander. Mix well.
  3. Cover the slow cooker. Set on high and cook for 4-5 hours.
  4. Remove the chicken breasts from the slow cooker. Shred and return to the soup. Use forks to shred since they will be steaming hot!
  5. Add the thyme and cilantro. At this point you can set the slow cooker to warm. Eat immediately or whenever you’re ready.
  6. Top with a squeeze of fresh lemon or lime and some avocado for best nutrition. You may add other toppings if you want.
Notes
This is a great recipe to make on a weekday. It yields about 6-8 servings, so you will have leftovers for the next day (or more if you have a small family or cooking for yourself). You can also freeze individual servings in a glass jar for up to 3 months.

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I’m sure you’re busy too, so bust out your slow cooker and make this recipe for dinner.

Chicken tortilla soup 2_Nour Zibdeh

Low FODMAPs Modification:

If you’re following a low FODMAPs diet, skip the onion, garlic, and beans. You can still serve with corn tortilla or shredded cheese. If you want avocado, limit to 1 tablespoon. If you have stomach issues, read more about the low FODMAPs diet.

Leap Modifaction:

Black beans, coriander, cilantro, and thyme are the only foods untested. You may leave them out, replace thyme with oregano, or cilantro with parsley. Adjust other ingredients as needed. Read more about the MRT-LEAP food sensitivity program.

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

– M.D.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

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A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.

– J.V.

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2 thoughts on “Chicken Tortilla Soup Recipe That Promotes Gut Health”

  1. This IS an amazing recipe! I made this in my slow cooker and it turned out great. I love the squash in it. Don’t underestimate what the squeeze of lemon and lime do for it right before serving! I’m single and froze about half to enjoy later. It was just as good. I’m going to try it in my electric pressure cooker next time.

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