The broth in chicken tortilla soup is flavorful and delicious and a big reason it’s so good is because the corn tortillas you stir in end up dissolving and becoming part of the soup and slightly thickening the broth, while adding a delicious corn flavor. Serve with cilantro, sour cream, tortilla strips, cheese and avocado. SO much easier than messing with raw chicken! Add in Tortilla StripsĬut corn tortillas into strips and add to soup. After 20 minutes or so, the chicken should be completely cooked and be easy to shred or cut.Īfter the chicken is shredded, return the completely cooked chicken back into the pot and finish with the tortillas. Instead of using separate cutting boards and knives for the chicken and cutting it before cooking, I like to use tongs and slide the whole chicken breasts right into the pot to poach. Cooking Chicken for Chicken Tortilla Soup Remove from pot, shred and return to soup. Cover and simmer 10-15 minutes or until chicken is cooked completely. (See my note below about cooking whole chicken breasts for this soup). Reduce to a simmer and place whole chicken breasts into soup. Stir in beans, tomato sauce, spices and chicken stock and bring to boil. Add in Beans, Tomato Sauce, Spices + Stock Sauté onion, garlic, carrot, zucchini, and corn in olive oil to soften slightly for roughly 5 minutes. Here is what you can expect when making this recipe: Saute Veggies Nothing hard about it, but just takes a little time! Be sure to use fresh corn cut from the cob for an extra sweet crunch. This recipe involves a ton of chopping and simmering.
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This means the hormone insulin was better able to regulate the uptake of glucose. Helping blood sugar controlĪ small 2013 study on humans on the effects of a supplement containing several bioactive food ingredients - including piperine - on insulin resistance found an improvement in insulin sensitivity. The researchers believe these results might warrant further studies to explore the potential beneficial effects on lipid metabolism in humans. They found the piglets that consumed a diet supplemented with black pepper experienced a significant increase in high-density lipoprotein - which people call the “good cholesterol” - compared to other piglets. Researchers conducted a study of piglets randomly assigned a diet supplemented with or without black pepper and noted changes during their growing and fattening periods. However, more scientists need to conduct more studies to investigate this effect fully. Similarly, the substance showed promise as a therapeutic agent in treating osteosarcoma, a type of bone cancer. Cancer-fighting propertiesĪlthough there have not been any human studies to date, several laboratory studies suggest the piperine in black pepper may have cancer-fighting properties.įor example, one comprehensive review of spices and cancer treatments notes that studies found piperine suppressed cancer cell replication in breast, prostate, and colon cancer. However, authors from both reviews suggested more research is necessary. The study’s authors concluded that both compounds might be helpful as bioactive compounds for new antibacterial drugs. Similarly, one test tube study found that piperine and piperlongumine - a component of the long pepper plant - may help fight multidrug-resistant pathogens. Antibacterial propertiesĪ handful of reviews and studies point to piperine’s antibacterial potential.įor example, after a small review of studies involving black pepper’s antibacterial properties against gram-positive bacteria, such as Staphylococcus aureus, researchers concluded the spice could be a powerful ingredient for future therapies against both infectious diseases and foodborne pathogens.Īnother larger scale review examined lab and human studies involving the many pharmacological properties of piperine, including antibacterial properties. Researchers have also found that specific piperine supplements may help decrease the chronic inflammation that people with metabolic syndrome experience, but more human research is necessary. Ischemia-reperfusion refers to tissue damage that occurs when a part of the body does not receive enough oxygen. While there is no extensive human research on the anti-inflammatory benefits of black pepper and piperine, several rodent studies suggest that piperine may help ease inflammation.įor example, during one study aimed at learning whether or not piperine could suppress cardiac injury associated with doxorubicin, an anti-cancer drug, researchers found that lab mice injected with piperine experienced reduced inflammation.Īnother rodent study suggests piperine’s anti-inflammatory properties may help protect renal tissue damage associated with ischemia-reperfusion. For example, one review of both test tube and rodent studies found that black pepper and piperine supplements may prevent or slow the advancement of free radical damage and related diseases such as atherosclerosis, diabetes, and cancer. Research has shown that diets high in antioxidants could lessen free radical damage. Excess free radical damage can lead to serious health problems, including inflammatory diseases, heart disease, and certain cancers. The body creates free radicals, unstable molecules that can damage cells, both naturally and in response to environmental stresses. Piperine, the plant compound in black pepper, has strong antioxidant properties. There are several potential health benefits of black pepper for the body and brain, and many of them come from the black pepper compound piperine. |