Healthy Tex-Mex Chicken Taco Soup
Indulge in this vibrant and nutritious Tex-Mex Chicken Taco Soup, perfect for meal prepping or a cozy family dinner. Bursting with bold flavors and a medley of healthy ingredients, this dish combines tender shredded chicken with a variety of beans, colorful vegetables, and aromatic spices, all simmered to perfection in a convenient crock-pot. It’s not only easy to make, but it's also low in fat and can be easily frozen for quick meals later. Each bowl is packed with protein, fiber, and essential nutrients, making it a wholesome choice for any time of day, served with brown rice for added texture and nutritionally rich benefits.
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
Chicken broth
32 ounces (none)
Boneless skinless chicken breasts
1.5 lbs (trimmed of excess fat)
Pinto beans
2 (15 ounce) cans (rinsed and drained)
Kidney beans
2 (15 ounce) cans (rinsed and drained)
Black beans
1 (15 ounce) can (rinsed and drained)
Frozen corn
1.5 cups (none)
Frozen okra
1.5 cups (none)
Rotel tomatoes & chilies
1 (10 ounce) can (none)
Diced tomatoes (no-salt-added)
4 (14.5 ounce) cans (none)
Red pepper
1 (chopped)
Green pepper
1 (chopped)
Celery ribs
6 large (chopped)
Yellow onion
1 (chopped)
Taco seasoning mix
1 (1.5 ounce) envelope (no MSG, reduced salt)
Instructions
1
In a large 6-quart crock-pot, combine the chicken broth and the taco seasoning mix. Stir well to dissolve the seasoning.
2
Trim any excess fat from the chicken breasts and add them to the crock-pot, ensuring they are submerged within the liquid.
3
Cover the crock-pot and cook on high for about 2 hours, or until the chicken is thoroughly cooked.
4
Once cooked, carefully remove the chicken breasts and shred them using two forks.
5
Return the shredded chicken to the crock-pot, and add the pinto beans, kidney beans, black beans, frozen corn, frozen okra, Rotel tomatoes & chilies, diced tomatoes, red pepper, green pepper, celery, and onion. Stir until all ingredients are well mixed.
6
Cover again and cook on high for an additional 2 hours or on low for 4 hours, allowing the flavors to meld.
7
Once ready, serve hot over a bed of whole grain brown rice for a hearty meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Tex-Mex Chicken Taco Soup?
It is a vibrant and nutritious crock-pot dish that combines tender shredded chicken with a variety of beans, colorful vegetables, and aromatic spices.
What size crock-pot is recommended for this recipe?
A large 6-quart crock-pot is recommended to accommodate all the ingredients.
How do I prepare the chicken for the soup?
Trim any excess fat from the boneless skinless chicken breasts and cook them in broth and taco seasoning before shredding them with two forks.
How long should I cook the chicken initially?
The chicken should be cooked on high for about 2 hours or until it is thoroughly cooked.
What types of beans are used in this recipe?
The soup includes pinto beans, kidney beans, and black beans, all rinsed and drained.
Does this soup use frozen vegetables?
Yes, the recipe calls for 1.5 cups of frozen corn and 1.5 cups of frozen okra.
What kind of tomatoes are included?
The recipe uses one can of Rotel tomatoes and chilies along with four cans of no-salt-added diced tomatoes.
Which fresh vegetables need to be chopped?
You will need to chop one red pepper, one green pepper, six large celery ribs, and one yellow onion.
What is the total cooking time after adding all ingredients?
After adding the vegetables and beans, cook on high for an additional 2 hours or on low for 4 hours.
How should this soup be served?
It is best served hot over a bed of whole grain brown rice for a hearty and nutritious meal.
Is this recipe suitable for meal prep?
Yes, it is ideal for meal prepping as it makes a large quantity and can be easily frozen for later.
Is this taco soup low in fat?
Yes, by using lean chicken breast and trimming excess fat, this recipe is a low-fat meal option.
Can this soup be frozen?
Yes, the recipe specifically mentions it can be easily frozen for quick meals in the future.
What kind of taco seasoning is best to use?
The recipe suggests using a 1.5-ounce envelope of taco seasoning that is reduced salt and has no MSG.
How much chicken broth is required?
You will need 32 ounces of chicken broth.
What are the primary nutritional benefits of this soup?
Each bowl is packed with protein from the chicken and beans, as well as fiber and essential nutrients from the various vegetables.
How much chicken do I need?
The recipe requires 1.5 lbs of boneless skinless chicken breasts.
Are there any specific bean preparations?
Yes, the pinto, kidney, and black beans should all be rinsed and drained before being added to the crock-pot.
Can I substitute the brown rice?
While brown rice is recommended for its texture and nutrients, you could serve it as is or with your preferred grain.
How many cans of beans are used in total?
The recipe uses five cans of beans: two pinto, two kidney, and one black bean.
Is okra a traditional taco soup ingredient?
While unique, frozen okra is included in this version to add nutrients and a specific texture to the Tex-Mex flavor profile.
Does this recipe require extra salt?
No, it uses no-salt-added diced tomatoes and reduced salt seasoning to keep the sodium levels healthy.
How many cans of diced tomatoes are needed?
The recipe calls for four 14.5-ounce cans of no-salt-added diced tomatoes.
Is this dish considered comfort food?
Yes, it is described as a healthy and cozy comfort food perfect for family dinners.
What should I do first in the crock-pot?
The first step is to combine the chicken broth and taco seasoning mix and stir well to dissolve the seasoning.
What kind of onion should I use?
The recipe specifies using one chopped yellow onion.
How many celery ribs are needed?
You will need six large celery ribs, chopped.
Is the chicken cooked before adding the beans?
Yes, the chicken is cooked and shredded before adding the beans and the rest of the vegetables.
What makes the soup colorful?
The combination of red and green peppers, corn, okra, and different types of beans creates a very colorful dish.
Can I cook the entire recipe on low?
The recipe suggests cooking the chicken on high first, but the second phase can be done on low for 4 hours.