Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-shredded cheese.


"Chickens don't praise their own soup."
-Mexican Proverb

The refrigerator light goes on...

I love poblanos. Sometimes they can be a little spicy, so be warned, this recipe is not for folks who don't like spicy food. It's not really all that easy to predict how spicy the poblanos might be when they are whole, so you might want to hold off on the chili powder until you taste the soup. The creaminess of the milk and cheese will soften the spiciness a bit.

Anaheim chilies can be a little milder, with the ones grown in America being on the 500 to 2500 Scoville scale. Poblanos are usually 1000 to 1500 so it's not easy to know. One thing to keep in mind is that much of the spiciness is in the seeds and membranes, so when seeding and chopping make sure to remove the membrane along with the seeds.

If you want a milder, sweeter version of this soup, use half green bell peppers and half Poblanos or Anaheim peppers. For a really mild soup, use 1/4 lb. poblanos and 3/4 lb. green bell peppers.


Creamy Poblano and Chicken Soup - Low Sodium Version

Servings: 4 | Serving size: about 2 cups

Cooking Time: 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers.

3 medium poblano peppers (about 1 pound)
1 tsp olive oil
2 cloves garlic (minced)
1 large onion (diced)
2 ribs celery (diced)
1 cup low sodium chicken broth
4 cups water
1 tsp ground cumin
1/2 tsp chili powder
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 cup 2% milk
12 ounces chicken breast (cut into cubes)
2 ounces reduced fat Monterey Jack cheese (shredded)
4 Tbsp cilantro leaves
4 corn taco shells

Preheat the oven to 325°F. Place the poblanos inside and roast, turning occasionally, for about 20 minutes. Remove from the oven and place in a paper bag to cool.

While the peppers are roasting, place the olive oil in a medium sauce pan over medium heat. Add the garlic and cook for about two minutes. Add the onion and celery. Cook, stirring occasionally, for about 5 minutes, until the onions begin to soften.

Add the chicken stock, water, cumin, chili powder, salt and pepper.

Remove the poblanos from the bag and the skins should slip off easily. Peel the peppers and remove the seeds. Chop and add to the soup.

Reduce the heat to medium-low and simmer for about 20 minutes. Using a blender or stick blender, puree the soup.

Add the milk and chicken breast and increase the heat to medium. Stir frequently. When the chicken is cooked through, add the shredded jack cheese.

Serve topped with cilantro leaves and crumbled taco shells.

Nutrition Facts

Serving size: about 2 cups

Servings: 4

Amount Per Serving

Calories 292 Calories from Fat 92
% Daily Value
Total Fat 10g 16%
    Saturated Fat 4g 18%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 60mg 20%
Sodium 390mg 16%
Total Carbohydrates 22g 7%
    Dietary Fiber 4g 15%
    Sugars 7g
Protein 29g
Vitamin A 15% Vitamin C 161%
Calcium 21% Iron 11%
Vitamin K 21 mcg Potassium 707 mg
Magnesium 65 mg