Are you looking for warm winter recipes to try out this winter? Look no further! This week, we’ll be sharing a healthy taco soup recipe you can try out to warm you up in this cold weather. This recipe is fiber rich (which can help you feel full longer) and low in saturated fat (making it heart healthy). Fiber is beneficial for many reasons, some being that it helps in maintaining bowel health and aids in fighting different conditions such as Type II diabetes and heart disease. Without further ado, here is the recipe!
Dish: Taco Soup (makes 4 servings)
Ingredients
- 1 can of Ro-Tel, Diced Tomatoes & Green Chilies – Mild (approx. 10 oz)
- 1 can of Black Beans, No Salt Added (approx. 15 oz)
- 1 can of Pinto Beans, Low Sodium (approx. 15 oz)
- 1 can of Cream-Style Corn (approx. 15 oz)
- 1 cup of Water
- 2 tsp. McCormick, Taco Seasoning Mix, 30% Less Sodium
- ½ lb. boneless skinless chicken breasts, cubed
- 1 tsp. Extra Virgin Olive Oil
- ¼ cup onion, diced
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1 tsp. black pepper
- ½ cup chicken broth
Directions:
In a large skillet, heat the oil. Add in the onions and chicken and season with onion powder, garlic powder, and black pepper. Cook thoroughly and move to a separate bowl (or a cutting board to slightly shred it to help increase the amount of servings).
In a pot on medium heat, pour in the ro-tel tomatoes, cream-style corn, chicken broth, water, and beans. Before adding in the beans, rinse off the aquafaba (liquid in canned beans). Let it stew for about 5 minutes.
Add in the chicken and taco seasoning, then stir. Let stew for an additional 30 minutes (or however long you’d like) to help bring out the potential of the flavor.
Note that the seasonings listed don’t have to be used. You can season it however you would like. In addition, it can be made with a different meat like fish or beef. You can choose to make it vegetarian by making it without meat, using tofu, replacing the chicken broth with vegetable broth or more water, etc. Also, you can add in other vegetables like carrots or even peas. You could even make it a vegan taco soup! There are many possibilities. Taco soup tastes best when cooked in a crock pot over a period of time to really let the flavor set in. And it tastes even better the next day! Also, the portion sizes can easily be adjusted to meal prep in advance. It can be eaten by itself, on top of rice, with blue corn tortilla chips, etc. Try eating it with different things and see what suits your tastes.
Take a look at some of our past blogs to see other recipes you can try out:
- Holiday Dinner Easy Healthy Menu and Recipes for a Tuscan Seafood Stew recipe
- Healthy Fall Recipes for a Low Calorie Broccoli Cheddar Soup recipe
Feature Photo by Blessing Bolomope
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020