Low-Calorie • Gluten-Free

Active 35 min

Total 35 min

Smoky Chicken-Chile Soup with Tamale Dumplings

These pillowy, tamale-like dumplings made with masa harina are toothsome bites of cheesy, corny goodness.

• Dumplings
• 1 cup masa harina
• ½ cup low-sodium chicken broth
• ¼ cup shredded Monterey Jack cheese
• 2 tablespoons extra-virgin olive oil
• ¼ teaspoon ground cumin or chili powder
• ¼ teaspoon salt
• Soup
• 1 tablespoon extra-virgin olive oil
• 1 cup chopped onion
• 1½ teaspoons ground cumin or chili powder
• 3½ cups low-sodium chicken broth
• 2 15-ounce cans fire-roasted diced tomatoes
• 4 cups shredded cooked chicken
• 2 cups frozen corn
• 1-2 tablespoons chopped chipotle chiles in adobo sauce
• 1 cup quartered and sliced zucchini
• 2 tablespoons lime juice
• Chopped cilantro & lime wedges for garnish

1. To prepare dumplings: Combine masa harina, ½ cup broth, cheese, 2 tablespoons oil, ¼ teaspoon cumin (or chili powder) and salt in a medium bowl. Roll the dough into 18 round dumplings, using a scant 1 tablespoon for each.

2. To prepare soup: Heat oil in a large pot over medium-high heat. Add onion and cumin (or chili powder) and cook, stirring, until soft, about 4 minutes. Stir in broth, tomatoes with their juices, chicken, corn and chipotles to taste. Bring to a boil over high heat.

3. Add the dumplings and zucchini. Reduce heat to medium, cover and cook until the dumplings and zucchini are tender, 5 to 7 minutes. Add lime juice. Serve the soup topped with cilantro, with lime wedges on the side, if desired.

►► MAKE AHEAD: Prepare dumplings (Step 1) and refrigerate for up to 1 day.

Serves 6: 1¾ cups each

Calories 429 | Fat 19g (sat 5g) | Cholesterol 128mg | Carbs 37g | Total sugars 7g  (added 0g) | Protein 33g | Fiber 5g | Sodium 664mg | Potassium 650mg.

Nutrition bonus: Vitamin C (69% daily value).