Articles & Recipes

Mexican Chicken Soup (diabetes-friendly)

October 12, 2018

This is a lot like Mexican tortilla soup, but without the soggy tortilla chips. And, it's diabetes-friendly!

Ingredients Makes 4 servings

2 tbsp extra virgin olive oil 30 mL
1 cup finely chopped onion 250 mL
1⁄2 cup chopped carrot 125 mL
1⁄2 cup chopped celery 125 mL
1 tsp diced seeded jalapeño pepper (optional) 5 mL

1⁄2 tsp sea salt (approx.), divided 2 mL
2 small cloves garlic, minced 2
1⁄4 tsp ground cumin 1 mL
1⁄4 tsp dried oregano 1 mL
1 can (14 oz/398 mL) diced tomatoes, 1
6 cups 
ready-to-use organic chicken broth 1.5 L
11⁄2 cups thinly sliced cooked free-range chicken (See Tips) 375 mL

2 tbsp freshly squeezed lime juice (approx.) 30 mL
1⁄2 avocado, diced 1⁄2
2 tbsp chopped fresh cilantro 30 mL


  1. In a Dutch oven or stockpot, heat oil over medium heat. Add onion, carrot, celery, jalapeño (if using) and 1⁄4 tsp (1 mL) salt; cook, stirring, for 3 to 5 minutes or until vegetables start to soften. Stir in garlic, cumin and oregano, then add tomatoes and cook, stirring, for 1 minute.
  2. Stir in stock and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes or until vegetables are tender.
  3. Stir in chicken, lime juice and the remaining salt; simmer, uncovered, for 5 minutes. Remove from heat. Taste and adjust seasoning with salt and lime juice as desired.
  4. Divide soup among serving bowls and top with avocado and cilantro.
Use store-bought free-range roast chicken.


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