⏱ 40 min totalLow Carb Chile Relleno Soup
Per 1 serving · 489 g · 11 ingredients
of a 2,000 cal day
- Protein46g34% of calories
- Carbs12g9% of calories
- Fat34g57% of calories
- ✓ Protein-dense
At a glance
One serving of Low Carb Chile Relleno Soup (489 g) has 546 calories, with 46 g of protein, 12 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (93% DV), Vitamin A (38% DV) and Vitamin C (96% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 67%, 93% and 61% of the daily value.
High in
20%+ of the daily value
- Protein93%
- Vitamin A38%
- Vitamin C96%
- Riboflavin (B2)53%
- Niacin72%
- Vitamin B679%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin E10%
- Thiamine12%
- Iron16%
- Potassium16%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium67%
- Saturated fat93%
- Cholesterol61%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 pepper Poblano pepper
¼ tbsp Butter
1 tbsp chopped Onion
½ cloves, minced Garlic
¼ tsp, ground Cumin seed
1 cup Chicken broth- 🥄¼ dash Salt
¼ dash Black pepper
4 oz Chicken breast
2 oz Cream cheese
½ cup, shredded Cheddar cheese
Directions
- 1
Char the poblanos directly over a gas flame or on a rack set under the oven broiler, turning until skins are evenly blistered.
- 2
Place peppers in a bowl, cover to steam, and cool until easy to handle. Rub off skins, remove stems and seeds, then finely chop (a food processor works well).
- 3
In a large saucepan over medium heat, melt the butter. Add onion and cook until translucent, about 5 minutes. Stir in garlic, cumin, and the chopped poblanos; cook until fragrant, about 1 minute.
- 4
Pour in the chicken broth, season with salt and pepper to taste, and bring to a boil. Reduce to a simmer, add the chopped chicken, and cook until the chicken reaches 165°F, about 10 minutes.
- 5
Lower the heat to prevent boiling. Whisk in the cream cheese until fully melted and smooth, then stir in about two-thirds of the shredded cheese until melted.
- 6
Ladle the soup into oven-safe bowls and top each with the remaining cheese.
- 7
Set the oven rack 6 inches from the broiler. Place bowls on a baking sheet and broil just until the cheese is melted and lightly browned, 1–3 minutes. Serve hot.
Vitamins & minerals
Amounts for 1 serving (489 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 345 μg | 38% |
| Vitamin C | 87 mg | 96% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 12 mg | 72% |
| Vitamin B6 | 1 mg | 79% |
| Folate (B9) | 38 μg | 9% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 113 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 504 mg | 50% |
| Iron | 1 mg | 16% |
| Potassium | 753 mg | 16% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 614 mg | 88% |
| Zinc | 3 mg | 30% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.1 mg | 6% |
| Selenium | 45 μg | 83% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 68 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 3 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 267 μg | — |
| Serine | 2 g | — |
| Starch | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 546 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 104minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in Low Carb Chile Relleno Soup?
One serving of Low Carb Chile Relleno Soup (1 serving) has 546 calories, which works out to 112 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Low Carb Chile Relleno Soup high in protein?
Yes. It has 46 g of protein per serving, and 34% of its calories come from protein (8.5 g of protein per 100 calories).
Is Low Carb Chile Relleno Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Low Carb Chile Relleno Soup?
1551 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Low Carb Chile Relleno Soup?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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