Lo-cal Chicken Enchilada Soup



When Rourke and I have a trip coming up where we have to be in a swimsuit, a couple of weeks before we get into what we call,”Beachmode.”  We try to work out more and eat healthier than we already try to do.

I found this recipe and tweaked it to my liking.  I thought with the recent cold snap and with Cinco De Mayo soon approaching, this would be a good thing to serve.

I added taco seasoning, corn tortilla strips, and chopped banana peppers for heat.  Apparently, you raise your metabolism by eating spicier foods.  So if you don’t like a little heat, replace banana peppers with bell peppers.

This recipe is 130 calories per cup and is pretty healthy.  It has lean chicken breast and lots of vegetables, including  the unexpected, pumpkin.  The pumpkin gives the soup some depth, without all the extra calories.

Here’s what you need:



In a big pot, spray non-stick spray a few times over medium heat.  Saute onions and peppers until translucent.  Add the corn.  Add the chicken, the taco seasoning, and the broth.  In a separate bowl whisk together the enchilada sauces and pumpkin.  Pour into pot and stir.  Add salt and pepper to taste.  Bring soup up to a boil then reduce to a simmer.  Cover and simmer for 20 minutes.


After 20 minutes, add the tortilla strips, and cover and cook 5 more minutes.


I top mine with reduced-fat cheese, reduced-fat sour cream, and cilantro.  Sometimes I’ll add slices of avocado.


I will freeze 2 cups into quart-sized ziplocks, labelling them with what it is, the date and how many calories.


This soup really is satisfying and tastes great!

Let me know what you think.

Bon appetit!



1/4 cup or 1 packet of taco seasoning

10 0z. cooked, chopped chicken breast

2 cans of green enchilada sauce

3 cups of chicken broth

4 corn tortillas, cut into strips

1/2 cup chopped onion

2 banana or bell peppers, seeded and diced

1 1/2 cup chopped celery

1 can pumpkin puree

1 cup frozen corn kernels

non-stick spray

salt and pepper to taste.

Spray pot with non-stick spray and saute onions and peppers over medium heat until translucent.  Add corn, chicken, taco seasoning and broth.  In a separate bowl, whisk together the enchilada sauces and pumpkin.  Add to the pot and stir.  Season with salt and pepper.  Bring to a boil, cover and simmer for 20 minutes.  After 20 minutes, add tortilla strips.  Cover and simmer five more minutes.

Yields 9, 1-cup servings.  1 cup is 130 calories.

Optional toppings: lime, avocado slices, cilantro, reduced-fat sour cream, reduced-fat cheese.





2 thoughts on “Lo-cal Chicken Enchilada Soup

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