Recipe: Tortilla soup with avocado

An ideal-low fat, low-calorie replenishing post-run option if you're running to get (or stay) in trim.



The chef: Runner Rocco Dispirito also enjoys the challenge of triathlons. ‘I’m a person of extremes and it sounds like a sport that was invented on a dare,’ says the half-Ironman and author of Now Eat This! 100 Quick Calorie Cuts (£9.89, Grand Central Publishing).

Active ingredients: On top of much-needed liquid, chicken stock contains minerals such as potassium, bone-protecting calcium and phosphorous, and iron. The capsaicin in the chillies improves digestion and lowers heart disease risk. Using low-fat stock and skinless chicken breast – and skipping the sour cream and cheese – keeps it light, though you can sling them in for extra protein if you like. Finally, avocado brings B vitamins and magnesium to the recovery party – both are key for energy metabolism, while the latter also aids protein absorption.

PER SERVING: 142kcal, 20g carbs, 3g fibre, 12g protein, 3g fat

Ingredients (serves 4):

  •  1½ corn tortillas
  • 160ml low-fat, low-salt chicken stock
  • 200g tinned chopped tomatoes
  • 2 chipotle chillies in adobo sauce (£2.39 for 212g, verydeli.co.uk), finely chopped
  • 150g shop-bought fresh salsa
  • 90g tinned or frozen sweetcorn 
  • 250g cooked skinless chicken breast
  • 1/3ripe avocado, sliced
  • Handful fresh coriander, chopped
  • Salt and freshly ground black pepper

Make it:

  • Heat the oven to 190C. Line a baking sheet with greaseproof paper. Cut the tortillas into ½cm-wide strips and place in a single layer on the baking sheet; bake until golden and crisp, which should take about nine minutes.
  • Combine the stock, tomatoes, chillies, salsa and sweetcorn in a medium-size pan. Bring to a boil; simmer for eight minutes.
  • Stir the chicken into the soup. Season with salt and pepper. Chill in the fridge if serving cold. Ladle the soup into bowls, and top each with avocado slices, coriander and tortilla strips.

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