Tortilla Soup

Ingredients:

1-2 tbsp. olive oil
1 onion, diced
1 zucchini, diced
2 cloves garlic, crushed and diced
1 orange or red bell pepper
1 bag frozen corn
1 tsp. cumin
1 tsp. chili powder
8 cups vegetable broth, low sodium
1 can diced tomatoes, no salt added
1 can black beans, drained
Squeeze tomato paste
Shredded chicken or tofu
Toppings (optional): avocado, tortilla chips, sour cream, Mexican cheese, salsa

Method:

1. Add the olive oil to a stock pot. Over medium heat, saute the onion for 3 minutes.
   
2. Add the zucchini, frozen corn, garlic, bell pepper and spices and saute for an additional 3 minutes.
   
3. Add all the vegetable broth and bring to a boil.
   
4. Add the black beans, tomatoes and chicken (if using) simmer for 5-10 minutes.

For shredded chicken option:

6 chicken breasts (I used organic grain feed boneless skinless chicken breasts)
2 cups vegetable or chicken broth, low sodium
1 jar fire roasted salsa, no salt added (I used trader joe’s version)

Put chicken in crockpot, spooning some salsa over each layer. Pour broth over top. Turn on high for 30 minutes. Then turn to low for an additional 7 1/2 hours. After time has elapsed, spoon chicken into bowl and shred (I just took a wooden fork and twisted. It broke right apart.). Pour 1/2 the remaining broth/salsa into the chicken and stir—the chicken will absorb the liquid.

This is great for this soup. It would also work for salads, tacos, anything you would typically use chicken in. P.S. This makes a TON of chicken. I would highly recommend freezing some and having it last you for.ev.er.

For the tofu option (in the background):

2 tbsp. olive oil
1 package super firm tofu
1/3 cup whole wheat pastry flour (white wheat flour would work as well. All-purpose if you’re in a pinch)
1 tsp. cumin (or to taste)
Fresh black pepper, to taste

Press tofu for at least 20 minutes. Cut tofu into 5 strips, cut each strip in half and then into cubes. Mix flour, cumin and pepper together. Dredge the cubes in the flour mixture.

Add the oil to a pan over medium heat. When the oil is hot, add the tofu. Cook each side for 2-3 minutes or until browned. (Watch the temperature. My stove continues to get hot so I have to turn the temperature down every few minutes). When it’s cooked for 6-8 minutes (or is hot in the middle), remove from pan.

Nutritional Information (soup base only, chicken or tofu not included)
Serving size 1 cup.
Calories: 96; Protein: 4g; Carbs: 18g; Fat: 2g; Sodium: 218mg; Fiber: 3g