Weight Watchers Chicken Taco Soup
Embrace the delightful flavors of Chicken Taco Soup, a hearty, delicious, and satisfying dish that is perfect for your Weight Watchers journey. This soup is not only easy to prepare but also low in SmartPoints, making it an excellent choice for a nutritious meal. Packed with protein, fiber, and a medley of spices, this soup is a crowd-pleaser that can be enjoyed any time of the year.
Recipe Overview
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Servings: 6
SmartPoints: 0 per serving (on Blue and Purple plans; 1 on Green)
Ingredients
For this Weight Watchers Chicken Taco Soup, you will need the following ingredients:
Main Ingredients:
1 pound (450g) boneless, skinless chicken breasts
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) corn, drained
1 can (14.5 oz) diced tomatoes (with green chilies for extra flavor)
1 can (8 oz) tomato sauce
1 cup (240ml) low-sodium chicken broth
1 small onion, diced
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper, to taste
1 tablespoon olive oil (optional, for sautéing)
Toppings (optional): chopped cilantro, diced avocado, light sour cream, shredded cheese, tortilla chips
Kitchen Tools Needed
Large pot or Dutch oven
Measuring cups and spoons
Knife and cutting board
Wooden spoon or spatula
Can opener
Ladle
Instructions
Step 1: Prepare the Chicken
Begin by dicing the boneless, skinless chicken breasts into bite-sized pieces. This helps them cook quickly and evenly in the soup.
Step 2: Sauté the Onion and Garlic
In a large pot or Dutch oven, heat the olive oil over medium heat (if using). Add the diced onion and sauté for about 3-4 minutes until it becomes translucent. Add the minced garlic and cook for an additional minute, until fragrant. This base layer of flavor will enhance the overall taste of your soup.
Step 3: Add the Chicken
Next, add the diced chicken to the pot. Cook for about 5-7 minutes, stirring occasionally, until the chicken is no longer pink. This ensures that the chicken is cooked through and well incorporated with the flavors.
Step 4: Incorporate the Beans and Corn
Once the chicken is cooked, add the black beans, kidney beans, and corn to the pot. Stir well to combine all the ingredients. Beans are an excellent source of protein and fiber, contributing to the soup’s heartiness.
Step 5: Add the Tomatoes and Tomato Sauce
Pour in the diced tomatoes (with green chilies), tomato sauce, and chicken broth. These ingredients will create the soup base, adding moisture and depth of flavor.
Step 6: Season the Soup
Sprinkle in the chili powder, cumin, paprika, garlic powder, onion powder, and season with salt and pepper to taste. Stir to combine all the spices, ensuring they are evenly distributed throughout the soup.
Step 7: Simmer the Soup
Bring the soup to a gentle boil, then reduce the heat to low. Allow it to simmer uncovered for about 20 minutes. This simmering process allows the flavors to meld together beautifully.
Step 8: Shred the Chicken (Optional)
If you prefer shredded chicken in your soup, you can remove the chicken pieces once they are cooked and shred them using two forks. Return the shredded chicken to the pot, stirring to combine. This step is optional, as the chicken can be enjoyed diced as well.
Step 9: Taste and Adjust Seasoning
Taste the soup and adjust the seasoning if necessary. You might want to add more chili powder for heat or additional salt to enhance the flavors.
Step 10: Prepare Optional Toppings
While the soup is simmering, prepare any toppings you plan to use. Chopped cilantro, diced avocado, light sour cream, shredded cheese, and tortilla chips can all add flavor and texture to your dish.
Step 11: Serve the Soup
Once the soup has simmered and the flavors have melded together, remove it from the heat. Serve the soup hot in bowls and top with your desired toppings.
Step 12: Store Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes well, so you can portion it out and store it in freezer-safe containers for quick meals later.
Nutritional Information (per serving)
Calories: 220
Total Fat: 1g
Saturated Fat: 0g
Net Carbs: 32g
Protein: 21g
Sugar: 3g
Weight Watchers SmartPoints
SmartPoints: 0 (Blue and Purple plans); 1 (Green plan)
Tips and Variations
Protein Alternatives: For a different protein option, consider using ground turkey or shredded rotisserie chicken. Adjust the cooking times accordingly.
Spice Level: If you like your soup spicier, add jalapeños or a dash of hot sauce. Alternatively, for a milder flavor, omit the green chilies in the diced tomatoes.
Vegetable Additions: Feel free to add additional vegetables like bell peppers, zucchini, or spinach for extra nutrition. Just chop them up and add them to the pot with the other ingredients.
Slow Cooker Option: This soup can also be made in a slow cooker. Simply add all the ingredients to the slow cooker, set it on low for 6-8 hours or high for 3-4 hours, and enjoy!
Meal Prep: This soup is perfect for meal prep! Make a large batch at the beginning of the week for quick lunches or dinners.
Storage and Reheating
Storage: Store any leftovers in an airtight container in the refrigerator for up to 4 days. If you plan to freeze the soup, allow it to cool completely before transferring to freezer-safe containers.
Freezing: This soup freezes well for up to 3 months. When ready to enjoy, thaw in the refrigerator overnight and reheat on the stovetop or microwave until heated through.
Reheating: Reheat the soup on the stovetop over medium heat or in the microwave in 1-minute increments, stirring in between until warmed through.
Serving Suggestions
Chicken Taco Soup is perfect on its own, but it also pairs wonderfully with various sides. Consider serving it with a simple side salad, low-point tortilla chips, or a piece of whole-grain bread for a more filling meal.
Conclusion
This Weight Watchers Chicken Taco Soup is a versatile and delicious recipe that can be enjoyed year-round. With its rich flavors, high protein content, and low SmartPoints, it’s a meal that satisfies without the guilt. Whether you’re serving it for a cozy family dinner or meal prepping for the week, this soup is sure to become a favorite in your household. Try it today and enjoy a hearty bowl of comfort that fits perfectly into your healthy lifestyle!