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