Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
Taco Soup
Football season is here and with it comes tailgating and picnicing and the constant question “What’s for dinner tonight?” Our local homeschool football team, the Mustangs, practices twice per week and many of the homeschool families enjoy a picnic dinner after practice. This recipe for Taco Soup is one of my family’s favorite dishes for a chilly fall night.
1 1/2 pounds ground beef
1 onion, chopped
1 (14 1/2 ounce) can diced tomatoes
1 (10 ounce) can tomatoes with green chilis
1 (8 ounce) can tomato sauce
1 (15 1/2 ounce) can whole-kernel corn, undrained
2 (16 ounce) cans kidney beans, undrained
1 (14 1/2 ounce) can beef broth
1 package taco seasoning mix (or 1/4 cup)
Tortilla Chips
Grated Cheddar Cheese
Sour Cream
Chopped Green Onions
Chopped Jalapeno Peppers (optional)
In a dutch oven, brown meat and onions until meat is no longer pink. Drain off fat and rinse with hot water.
Add diced tomatoes, tomatoes with green chilis, and tomato sauce (we use whatever tomatoes we have on hand, just equal up the ounces). Add corn, kidney beans, beef broth, and taco seasoning mix.
Simmer about 30 minutes. Check for seasoning (do not oversalt because the chips will be salty).
To Serve: Place crushed chips in bottom of bowl. Pour soup over chips. Top with cheese, sour cream, and green onions (and jalapeno slices, if desired). Enjoy!
Serves 8-10. You can easily make more by doubling or tripling. Freezes and cans very well.
About the author
I just completed my B.S. Degree at Miss State in Nutrition. I was the president of the MSU Student Dietetic Association and the Outstanding Dietetic Student for the State of Mississippi. I also led, "Cooking with Ellen" a healthy cooking segment on our local news station throughout my senior year. I am now a dietetic intern studying to be a Registered Dietetian (hopefully by around June 2008). I love cooking, learning about nutrition and healthy eating, and sharing my skills with others.
| Print article | This entry was posted by Ellen Easley Wallace on September 19, 2007 at 4:00 am, and is filed under B. - Soups -, D. - Main Dishes -, d. Beef. Follow any responses to this post through RSS 2.0. You can leave a response or trackback from your own site. |
about 2 years ago
I love the web site- it will be helpful. I did not see the amt of carbs on the Taco soup. I am trying so hard to get on tract . I got your name from Susan at CMMC. I am looking forward to viewing the site often.
thank you
Pat Bagwell
about 2 years ago
I’ve been doing the math (a good website to use to calculate calories, carbs, etc in any dish you make is http://www.thedailyplate.com – you can enter in all the ingredients and divide by the number of servings.
Assuming each making serves 10 people and you use lean beef, 2 tbsp fat-free sour cream, and NOT COUNTING the chips you add (just add them as another carb choice since I don’t know whether you have regular, baked, etc):
300 calories
8.4 grams fat
27 grams carbohydrates
6 grams fiber
24.6 grams protein
So, for carbohydrate exchanges, you would get 2 exchanges for 1/10 of the recipe plus you could add a serving of chips to equal a meal with 3 exchanges. This would be considered a good source of fiber as well.
I’m glad you like my site! Make sure you sign up for my e-newsletter. It has more healthy tips and stuff along with the recipe each week.
Thanks & let me know if you have any more questions!
Ellen