Name: Low Fat Chicken Enchilada Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: American
Ingredients: 2 tablespoons olive oil; 1 large onion, chopped; 2 bell peppers (any color), chopped; 2-3 cloves garlic, minced; 1 pound boneless, skinless chicken breasts or thighs, cooked and shredded or diced; 1 (28 ounce) can diced tomatoes, undrained; 1 (15 ounce) can black beans, rinsed and drained; 1 (15 ounce) can corn, drained (or 1.5 cups frozen corn); 4 cups low-sodium chicken broth; 1 (4 ounce) can diced green chilies, undrained; 2 tablespoons chili powder; 1 tablespoon ground cumin; 1 teaspoon dried oregano; 1/2 teaspoon smoked paprika (optional, but recommended); 1/4 teaspoon cayenne pepper (or more, to taste); Salt and freshly ground black pepper to taste; 1/2 cup (4 ounces) fat-free or low-fat cream cheese (or 1/4 cup plain non-fat Greek yogurt for an even lighter option); Optional toppings: shredded reduced-fat cheese, fresh cilantro, diced avocado, a dollop of non-fat Greek yogurt or sour cream, crushed tortilla chips

Description

A hearty and flavorful low-fat chicken enchilada soup recipe that’s perfect for a weeknight meal. Packed with beans, corn, and spices, it’s a lighter take on a comforting favorite.

Ingredients

Scale

2 tablespoons olive oil
1 large onion, chopped
2 bell peppers (any color), chopped
2–3 cloves garlic, minced
1 pound boneless, skinless chicken breasts or thighs, cooked and shredded or diced
1 (28 ounce) can diced tomatoes, undrained
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can corn, drained (or 1.5 cups frozen corn)
4 cups low-sodium chicken broth
1 (4 ounce) can diced green chilies, undrained
2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon smoked paprika (optional, but recommended)
1/4 teaspoon cayenne pepper (or more, to taste)
Salt and freshly ground black pepper to taste
1/2 cup (4 ounces) fat-free or low-fat cream cheese (or 1/4 cup plain non-fat Greek yogurt for an even lighter option)
Optional toppings: shredded reduced-fat cheese, fresh cilantro, diced avocado, a dollop of non-fat Greek yogurt or sour cream, crushed tortilla chips

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Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and bell peppers and cook until softened, about 5-7 minutes.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Add the shredded or diced cooked chicken, diced tomatoes (undrained), rinsed black beans, drained corn, chicken broth, undrained diced green chilies, chili powder, cumin, oregano, smoked paprika (if using), and cayenne pepper.
4. Bring the soup to a simmer, then reduce the heat to low, cover, and cook for at least 20-30 minutes, allowing the flavors to meld. For a deeper flavor, simmer for up to an hour.
5. Season with salt and freshly ground black pepper to taste.
6. Stir in the fat-free or low-fat cream cheese (or Greek yogurt) until smooth and creamy. Do not boil the soup after adding the cream cheese or yogurt.
7. Serve hot with your favorite toppings.

Notes

Allow soup to cool completely before storing in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months. Gently reheat on the stovetop or in the microwave.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1.5 cups
Calories: Approx. 300-350 (will vary based on toppings and exact ingredients)
Sugar: Approx. 7-10g
Sodium: Approx. 600-800mg (depending on broth and added salt)
Fat: Approx. 8-12g
Carbohydrates: Approx. 25-30g
Fiber: Approx. 6-8g
Protein: Approx. 25-30g