When a craving for Mexican food hits, it can be challenging to find a dish that's flavorful enough to satisfy your taste buds without packing in hundreds of unnecessary calories. Fortunately, broth-based taco soup is the perfect way to enjoy all of the Mexican-inspired ingredients you love while still maintaining a healthy diet. Lean ground turkey reduces the fat content of the meal, while beans and vegetables provide filling fiber and taco seasoning offers plenty of authentic flavor.
Step 1
Heat the ground turkey in a medium nonstick skillet.
Step 2
Add the diced onion and minced garlic and cook, stirring frequently, until the turkey is browned. Drain the mixture and set aside.
Step 3
Heat a large pot over medium heat and pour in the black beans, pinto beans, corn, diced tomatoes, salsa, green chilies and chicken broth.
Step 4
Bring the contents of the pot to a boil, and add the taco seasoning and the reserved turkey and onion mixture. Reduce the burner's heat to a simmer and let the soup cook for 30 minutes.
Step 5
Stir the chopped cilantro into the soup and ladle out individual portions.
Step 6
Top the soup with low-fat sour cream, crushed tortilla chips and reduced-fat cheddar or Monterey jack cheese, if desired.
Tips and Warnings
- It's easy to make substitutions in this recipe based on what's in your pantry. You can use kidney beans in place of the black or pinto beans, beef broth instead of chicken broth or extra lean ground beef rather than ground turkey. To make your own taco seasoning, mix together 1 tbsp. chili powder, ½ tsp. garlic powder, ½ tsp. onion powder, 1 tsp. cumin, ½ tsp. salt, ¼ tsp. oregano and ¼ tsp. black pepper. Reducing the amount of chicken broth in the recipe will yield a dish with a thicker, chili-like consistency. For a spicier soup, add 1/2 cup finely diced jalapeno peppers and 1/8 tsp. cayenne pepper.
Things You'll Need
- Medium nonstick skillet
- 1 lb. extra-lean ground turkey
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- Large spoon
- 2 15.5-oz. cans black beans, rinsed and drained
- 1 15.5-oz. can pinto beans, rinsed and drained
- 1 15.25-oz. can corn
- 1 14.5-oz. can diced tomatoes
- 1 cup salsa
- 2 4-oz. cans diced green chilies
- 2 cups chicken broth
- 1 1.25-oz. packet taco seasoning
- 3 tbsp. chopped fresh cilantro
- Low-fat sour cream, optional
- Tortilla chips, optional
- Low-fat shredded cheese, optional
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