Healthy Eating – Chicken Tortilla Soup

One of the most important meals that I have ever made was for my daughter’s home coming after giving birth to her first child. I knew that her body needed a good helping of  healthy eating homemade bone broth and this Chicken Tortilla soup has been her favorite for years. Whipping up a batch of bone broth at least once a week is among my most healthy eating practices. Powerful nutrients are released from the bones when they are slowly simmered in water for a few hours. Raw materials for healthy blood cells and immune development are provided from the bone marrow. “Bone broth provides the nutritional synergy to calm an overactive immune system while supplying the body with raw materials to rebuild stronger and healthier cells. This is why it is such a great healing food to have when the body is encountering stress.” Dr. David Jockers

Of course you can use store bought broth for this recipe. Here’s the video to learn the how and why of home made bone broth. The prep is quick and easy, don’t let the cooking time stop you from giving home made bone broth a chance.

Here’s a short cut that I like to use. I purchase a roasted chicken and meal #1 we eat some chicken over a salad or in tacos etc then meal #2 I pick the bones clean and store the meat until the bone broth is finished then add it into the broth made from the roasted chicken bones. I like getting multiple meals out of the same chicken. The following is an adaptation from “Neiman Marcus Cookbook”.

Time Saving Tip: I pre-measure the seasonings and package several at a time. This reduces the preparation time significantly.

INGREDIENTS

• 4 tablespoons olive oil
• 1 medium onion, medium dice (about 3/4 cup)
• 1 carrot, peeled and medium dice (about 1/4 cup)
• 1 medium celery stalk, medium dice (about 1/4 cup)
• 1 medium red bell pepper, medium dice (about 1/4 cup)
• 2 medium garlic clove, minced
• 1/2 teaspoon chili powder
• 2 teaspoon ground coriander
• 2  teaspoon ground cumin
• 1  teaspoon dried oregano
• 1  teaspoon paprika
• ¼  teaspoon cayenne pepper
• 8  cups (2 quart) chicken broth chicken bone broth
• 2  cup water
• 1  cup canned crushed tomatoes
• 2-3  teaspoons Pink Himalayan salt, plus more as needed
• optional: 2 teaspoons No-Salt Seasoning (sold at Costco this is an addition we make)
• 1  teaspoon freshly ground black pepper, plus more as needed
  
• Optional: (6 inch) corn tortillas, cut into 1/2 inch pieces

To finish:

• 3 cups shredded, cooked chicken (from a roasted chicken or two breasts cook chicken breasts in olive oil/butter with two cloves crushed garlic in a covered pan on medium, turning every 3 min for 12 min.  Shred or cut into ½ in pieces.)
• 1 ½ cup sour cream or 2 cups heavy cream can be whisked into the soup. I prefer to add a spoonful on top to enjoy the flavor and reduce the calories

INSTRUCTIONS 

For the soup:

1. Heat the oil in a large saucepan or Dutch oven over medium heat until shimmering. Add the onion, carrot, celery, and bell pepper and season with salt and pepper. Cook, stirring occasionally, until the vegetables have softened, about 6 minutes.
2. Add the garlic, chili powder, coriander, cumin, oregano, paprika, and cayenne and cook, stirring occasionally, until fragrant, about 2 minutes. Add the broth, water, tomatoes, and measured salt and pepper, stir to combine, and bring to a boil.
3. Optional: you can leave the soup as is or thicken it with 2 tablespoons flour mixed with 1/2 cup water or you can turn the heat down low and add the tortillas, and stir to combine. Simmer, stirring occasionally, until the tortillas have disintegrated and the soup has thickened, about 1 hour. (Purée as desired)

To finish: When the soup is ready, add the chicken and cream and stir to combine. Simmer until the flavors meld, about 15 minutes. Taste and season with salt and pepper as needed. Sometimes I put lightly blend the soup with my blending wand.

Garnishes: Shredded Monterey Jack or cheddar cheese, Sour cream, Crushed tortilla chips, Chopped cilantro

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