Whether you’re feeling under the weather or simply craving a soothing concoction, caldo de pollo (Mexican chicken soup) may be your perfect solution. Caldo de Pollo is a perfect soup for cold weather… when it happens. Soups in general are an excellent way to feel full on fewer calories. This article explores the nutritional value of caldo de pollo and its potential benefits for weight loss, while looking closer at its ingredients and exploring the health benefits that make chicken soup a beloved staple in many households.
What is Caldo de Pollo?
Caldo de Pollo, or Mexican chicken soup, is a comforting dish rooted in traditional Latin American cuisine. There are as many versions of caldo de pollo as there are of chicken soup. Some are brothy, others have a rich tomato flavor. Some recipes include bay leaves, cabbage, or chayote squash while others don’t. Some are spicy, most aren’t. There’s no wrong way to make chicken soup, but everyone has their own favorite family recipe. This hearty soup typically features tender chicken pieces simmered with vibrant vegetables like carrots, potatoes, zucchini, and celery in a savory broth. Enhanced with aromatics such as onion, garlic, and cilantro, and often accompanied by a side of rice or warm tortillas, it’s both flavorful and nourishing.
Nutritional Profile of Caldo de Pollo
Soup, sopa or caldo de pollo contains 135 calories per 245 g serving. This serving contains 3.9 g of fat, 15 g of protein, and 9.9 g of carbohydrate. The latter is 2.7 g sugar and 2 g of dietary fiber, the rest is complex carbohydrate. Soup, sopa or caldo de pollo contains 1.1 g of saturated fat and 61 mg of cholesterol per serving. 245 g of Soup, sopa or caldo de pollo contains 85.75 mcg vitamin A, 16.7 mg vitamin C, 0.00 mcg vitamin D as well as 0.76 mg of iron, 29.40 mg of calcium, 443 mg of potassium. Soup, sopa or caldo de pollo belong to 'Soups, broth-based' food category.
Here's a breakdown of the key ingredients and their contributions:
Broth
Especially when it comes to treating a cold or the flu, hydration is important. Staying hydrated is a daily necessity, as water and other fluids keep all systems in your body functioning properly. Fluids carry nutrients and oxygen to your cells, aid digestion, prevent constipation, normalize blood pressure, regulate body temperature and maintain electrolyte (sodium) balance, to name a few. Chicken broth, a clear liquid, counts towards your hydration goals.
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Nutritionally, it’s rich in:
- Essential fatty acids: The body cannot make on its own essential fatty acids so they must come from the foods we eat. They are a source of energy and major components of cell membrane structure.
- Protein: Often called the body’s building blocks, protein is used to build and repair tissues and help fight infection.
- Iron: Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that supplies oxygen to muscles. Your body also needs iron to produce certain hormones.
- Selenium: This is an essential component of various enzymes and proteins that help make DNA and protect against cell damage and infections.
Chicken
Probably the most popular of all white meats, chicken is an excellent source of lean, low-fat protein that contributes to muscle growth and development, and bone health. Chicken can also help support a healthy body weight as well as weight loss, and provide:
- Vitamin B-3: Also known as niacin, vitamin B-3 helps keep your nervous system, digestive system and skin healthy.
- Vitamin B-6: Important for normal brain development and for keeping your nervous system and immune system healthy.
- Selenium: The trace mineral that is also found in chicken broth can help reduce inflammation and helps enhance the body’s ability to fight off infection and illness.
Like turkey, chicken is also high in tryptophan, an essential amino acid that helps your body produce serotonin, the key hormone that stabilizes your mood, feelings of well-being and happiness.
Vegetables
The best chicken soup recipes are chock-full of veggies like carrots, celery, and onions - all of which are rich in vitamins C and K, not to mention other antioxidants and minerals.
- Vitamin C: Your body needs this nutrient to form blood vessels, cartilage, muscle and collagen in your bones. It plays a role in controlling infections and healing wounds and is a powerful antioxidant that can neutralize harmful free radicals.
- Vitamin K: Helps produce certain proteins needed for blood clotting and building bones.
- Beta-carotene: Found in carrots, is converted by the body into vitamin A, which is necessary for healthy eyes and skin.
Other Common Ingredients
While variations exist, some other common ingredients include:
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- Potatoes: Add substance and carbohydrates for energy.
- Rice: Provides additional carbohydrates and can contribute to a feeling of fullness.
- Lime: A wedge of lime is often served with caldo de pollo, adding a bright, acidic flavor and a boost of vitamin C.
- Cilantro: This herb provides a fresh, aromatic element.
- Tomato: Some versions incorporate tomato for a richer flavor and added nutrients.
Caldo de Pollo and Weight Loss
Soups, in general, are an excellent way to feel full on fewer calories - see the energy density diet for more on that. Caldo de pollo can be a valuable addition to a weight loss plan for several reasons:
- Low Calorie Density: The high water content of the broth and vegetables contributes to a low calorie density, meaning you can consume a large volume of food with relatively few calories. This helps promote satiety and reduces overall calorie intake.
- High Protein Content: Chicken is a lean source of protein, which is essential for preserving muscle mass during weight loss. Protein also increases feelings of fullness, helping to curb cravings and prevent overeating.
- Fiber-Rich Vegetables: The vegetables in caldo de pollo provide dietary fiber, which further enhances satiety and supports healthy digestion.
- Hydration: The broth contributes to your daily fluid intake, which is crucial for overall health and can also aid in weight management. Sometimes people mistake thirst for hunger, therefore, staying hydrated can prevent unnecessary snacking.
Making Caldo de Pollo Low-Fat and Healthy
Typically, caldo de pollo is made with bone-in chicken thighs or drumsticks, which are simmered for about an hour (often with a blend of spices) to make a flavorful broth.
All that said, there are some standards that usually apply to every recipe for caldo de pollo, and we’ve had to make some changes to make this recipe low fat. To make this low fat, we had to substitute the dark meat for chicken breast. That’s going to be a deal-breaker for many people, so just know that if you want to make this with six chicken thighs instead of three chicken breasts, go ahead. As long as that fits your plan, there’s nothing wrong with it - it just won’t be low-fat. The final calories per serving will be 410 (almost a 100-calorie difference) and 13.7g of fat.
Caldo de pollo is also usually made with potatoes, rice, and served with warm corn tortillas and a lime wedge, plus optional avocado. We’ve kept the potatoes and the lime wedge but eliminated the tortillas and avocado - although this soup is naturally healthy and fairly low calorie, the more condiments you start adding, the more carbs, calories, and fats you’ll need to track.
Remember, recipes are just a starting point. To make this low carb, you could remove the potatoes. To make it low calories, remove the potatoes and remove some of the chicken. To make it low sodium, opt for a low or no-sodium chicken broth.
Read also: Eating Healthy at Pollo Tropical
While generally healthy, the sodium content in the broth can be high depending on preparation, so opting for low-sodium ingredients is recommended.
Recipe for a Healthier Caldo de Pollo
Here's a sample recipe adapted for a healthier version:
Total time: 1 hour
Servings: 4-6 (2 cups)
Ingredients:
- 3 Chicken breasts (or 6 thighs)
- 2 large carrots, peeled and cut into ½ inch pieces
- 2 calabaza squash or zucchini, cut into ½ inch slices and then halved
- 2 stalks of celery, chopped
- 1 cup onion, diced
- 1 roma tomatoes, diced
- 1 tablespoon of chopped garlic (about 3 large cloves)
- 2 medium white potatoes, chopped into ½ inch cubes (about 1 lb)
- 4 cups of water
- 4 cups of chicken broth (if using thighs, use water instead)
- 1/3 cup tomato sauce
Directions:
- Ensure all vegetables are washed and prepped. Cut chicken breasts in half for a quicker cook time.
- Add the water and chicken stock (4 cups each) to a large pot. Add the chicken. Bring to a boil then simmer for 30 minutes.
- While the chicken is cooking, add the onion and garlic to a small skillet (no need for oil). Cook at medium heat until the onion is translucent (about 3 minutes) then add the tomatoes and cook for another five minutes.
- Remove the chicken breast from the pot using a pair of tongs. Set aside in a medium bowl. You can put them in the fridge for faster cooling.
- Add potatoes, carrots, celery, squash and green beans to the pot. Bring to a boil and reduce to a simmer. Add the onion and tomatoes. Cook for 15 minutes.
- Shred the chicken into bite-sized chunks. Add the chicken, tomato sauce and cilantro to the pot.
- Serve with a lime wedge
Nutrition Breakdown: Make 4-6 servings, depending on the size of your vegetables. * Percent Daily Values are based on a 2,000 calorie diet.
Beyond Weight Loss: Additional Health Benefits
Beyond its potential for weight management, caldo de pollo offers a range of other health benefits:
- Cold and Flu Relief: The steam from hot chicken soup can help increase blood flow and decrease the nasal congestion often experienced from a cold or the flu. So, while it won’t cure your infection, it may help you breathe easier. Steam also has a mild anti-inflammatory effect that can help relax your muscles and soothe the coughs and discomforts associated with cold and flu symptoms.
- Rich in Vitamins and Minerals: The combination of chicken and vegetables provides a variety of essential vitamins and minerals, supporting overall health and immune function.
- Electrolyte Replenishment: The broth contains electrolytes like sodium and potassium, which can be beneficial for rehydration and recovery after illness or physical activity.
Conclusion
Caldo de Pollo is not only a comforting dish but can also be a powerhouse of vitamins and minerals. As a wholesome meal, Caldo de Pollo is packed with lean protein from the chicken, fiber and vitamins from the vegetables, and electrolytes from the broth, making it a great choice for recovery or hydration. Whether you're enjoying a bowl when you're feeling under the weather or as a hearty meal, chicken soup remains a timeless remedy that can nourish both body and soul.