King Ranch Chicken (Skillet) + Cabbage Roll Soup ~ How I Stay Thin Over 50 ~ What I Eat

Ingredients

• 1 medium Bell Pepper (diced)
• 1 medium Onion (diced for chicken; also 1 small onion diced for soup)
• 2 cloves Garlic (minced for chicken; also 2 tsp minced for soup)
• 0.5 tsp Cumin (ground)
• 0.5 tsp Smoked Paprika
• 1 tsp Chili Powder
• 0.25 tsp Black Pepper (freshly ground)
• 1 can Cream of Chicken Soup (98% fat‑free, about 10.5 oz)
• 1 can Cream of Mushroom Soup (reduced‑fat, about 10.5 oz)
• 1 can Diced Tomatoes with Green Chilies (about 14.5 oz)
• 2 tbsp Plain Greek Yogurt (0% fat, adds creaminess)
• 0.5 cup Chicken Broth (low‑sodium)
• 1 whole Rotisserie Chicken (deboned, skin rinsed under hot water, shredded)
• 7 pieces Corn Tortillas (cut into small squares)
• 1.5 cup Mexican Cheese (2% reduced‑fat, shredded)
• 1 lb Extra Lean Ground Beef (95% lean)
• 2 tsp Salt
• 1 tsp Onion Powder
• 1 medium Carrot (peeled and diced, amount similar to onion)
• 2 cup Cauliflower Rice (fresh or frozen riced cauliflower)
• 1 small Cabbage (shredded)
• 4 cup Beef Broth (low‑sodium)
• 1 can Fire Roasted Tomatoes (about 14.5 oz)
• 1 jar Low‑Carb Marinara Sauce (about 24 oz)

Instructions

1. Prepare Vegetables for King Ranch Chicken

   Dice the bell pepper and onion, and mince the garlic. Set aside.

   Time: PT5M

2. Sauté Vegetables

   Heat the large skillet over medium heat. Add the diced vegetables and stir‑fry for about 4‑5 minutes until softened. No oil is needed because the ceramic pan is non‑stick.

   Time: PT5M

   Temperature: Medium

3. Add Spices

   Stir in cumin, smoked paprika, chili powder, and black pepper. Cook for 30 seconds to release aromas.

   Time: PT1M

   Temperature: Medium

4. Incorporate Soups and Liquids

   Add the cream of chicken soup, cream of mushroom soup, diced tomatoes with green chilies, Greek yogurt, and chicken broth. Mix well and bring to a gentle boil.

   Time: PT5M

   Temperature: Medium

5. Prepare Chicken

   Debone a rotisserie chicken, rinse the meat under hot water in a colander to remove skin fat, then shred it into bite‑size pieces.

   Time: PT5M

6. Add Chicken and Tortilla Squares

   Stir the shredded chicken and the cut‑up corn tortilla squares into the bubbling sauce. Reduce heat to low, cover, and simmer for 5 minutes so the tortillas soften.

   Time: PT5M

   Temperature: Low

7. Melt Cheese

   Sprinkle the shredded 2% Mexican cheese over the top, replace the lid, and let melt for 2‑3 minutes.

   Time: PT3M

   Temperature: Low

8. Serve King Ranch Chicken

   Dish out the skillet portion onto plates. Optional: top with sliced avocado for healthy fats.

   Time: PT2M

9. Prepare Soup Vegetables

   Dice the small onion and carrot; shred the cabbage; set aside.

   Time: PT5M

10. Brown Ground Beef

    In the large pot over medium‑high heat, add the extra‑lean ground beef, 2 tsp salt, 2 tsp minced garlic, and 1 tsp onion powder. Cook, breaking up the meat, until browned, about 5 minutes.

    Time: PT5M

    Temperature: Medium-High

11. Add Onions and Carrots

    Stir in the diced onion and carrot. Cook for another 5 minutes until they begin to soften.

    Time: PT5M

    Temperature: Medium

12. Add Cauliflower Rice

    Mix in the cauliflower rice and cook for 3‑4 minutes, allowing it to absorb flavors.

    Time: PT4M

    Temperature: Medium

13. Combine Remaining Soup Ingredients

    Add the shredded cabbage, beef broth, fire‑roasted tomatoes, and low‑carb marinara sauce. Stir well.

    Time: PT2M

14. Simmer Soup

    Bring the mixture to a boil, then reduce to a gentle simmer. Cover and cook for 45‑60 minutes, stirring occasionally, until carrots and cabbage are very tender.

    Time: PT55M

    Temperature: Low

15. Finish and Serve

    Ladle the hot cabbage roll soup into bowls. Serve alongside the King Ranch Chicken for a complete fall meal.

    Time: PT3M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

25 g

Fat

12 g

Fiber

5 g

Ingredient Substitutions

• Instead of Bell Pepper: red pepper, green pepper
• Instead of Onion: shallot, leek
• Instead of Garlic: garlic powder
• Instead of Cumin: ground coriander
• Instead of Smoked Paprika: regular paprika, chipotle powder
• Instead of Chili Powder: cayenne pepper (use less)
• Instead of Black Pepper: white pepper
• Instead of Cream of Chicken Soup: low‑fat chicken broth thickened with flour
• Instead of Cream of Mushroom Soup: low‑fat mushroom broth
• Instead of Diced Tomatoes with Green Chilies: fire‑roasted diced tomatoes
• Instead of Plain Greek Yogurt: low‑fat sour cream
• Instead of Chicken Broth: vegetable broth
• Instead of Rotisserie Chicken: cooked chicken breast, shredded
• Instead of Corn Tortillas: low‑carb tortilla chips
• Instead of Mexican Cheese: reduced‑fat cheddar, Monterey Jack
• Instead of Extra Lean Ground Beef: ground turkey, ground chicken
• Instead of Salt: sea salt
• Instead of Onion Powder: granulated onion
• Instead of Carrot: parsnip
• Instead of Cauliflower Rice: regular rice (increase carbs)
• Instead of Cabbage: savoy cabbage
• Instead of Beef Broth: vegetable broth
• Instead of Fire Roasted Tomatoes: regular diced tomatoes
• Instead of Low‑Carb Marinara Sauce: regular marinara (adds carbs)

Equipment Needed

• Large Skillet
• Large Pot
• Cutting Board
• Chef's Knife
• Measuring Spoons
• Measuring Cups
• Wooden Spoon or Spatula
• Lid (for skillet)
• Colander
• Grater (optional)
• Soup Ladle (optional)

Critical Steps — Do Not Skip

• Rinse the deboned rotisserie chicken under hot water to remove skin fat before shredding.
• Bring the King Ranch Chicken sauce to a gentle boil before adding chicken and tortilla squares.
• Simmer the cabbage roll soup for at least 45 minutes until vegetables are fully softened.

Chef Tips from the Video

• Using a ceramic non‑stick pan eliminates the need for added oil, cutting calories dramatically.
• Low‑fat canned soups and Greek yogurt keep the chicken dish creamy without excess fat.
• Rinse the rotisserie chicken to strip away the skin’s rendered fat—this is the secret to a lighter dish.
• Cauliflower rice adds bulk and fiber while keeping carbs low in the soup.

Troubleshooting

Storage

Refrigerator: Store each dish in airtight containers for up to 4 days.

Freezer: Freeze in freezer‑safe containers for up to 2 months; thaw overnight before reheating.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Both dishes reheat well; store in separate containers and microwave or reheat on the stove.
• The soup flavor deepens after a few hours, so making it a day ahead is ideal.

Frequently Asked Questions