Low-Sodium Tortilla Soup

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This soup is packed with flavour from all of the delicious toppings so you won’t even notice that it is low in sodium. It’s a meal in itself so serve with a simple side salad or coleslaw.

Serves 5-6

1 Tbsp olive oil

2 (~750 g) chicken breasts, bone in/skin on

2 cloves garlic, thinly sliced

1 onion, chopped

3-5 cloves garlic, chopped

1 jalapeño pepper, seeded and chopped

1 tsp freshly ground cumin

1 tsp oregano

1 can (798 mL) whole tomatoes, no salt added

4 cups (1 L) low-sodium chicken or vegetable broth

3 cups unsalted corn chips

¾ cup cheddar or jack cheese, shredded

1 avocado, sliced

3 Tbsp fresh cilantro, minced

1 lime

Heat 1 tablespoon of oil in a soup pot on medium heat. Wash and pat dry chicken then slice through thickest part of breast to create a slit. Lay sliced garlic in a thin layer in slit. Add chicken to pan, skin down and brown, approximately 8 minutes. Flip chicken, cover and continue cooking for approximately 10 minutes until fully done and the internal temperature has reached 74C. Remove from pan and set aside. When cool enough to handle, use hands to pull off skin and bone and remove garlic and tear chicken into bite-sized pieces.

Add chopped onion to pan, reduce heat and sauté gently for 5 minutes. Add garlic and jalapeño and sauté another 3-5 minutes. Add spices, sauté 1-2 minutes then add the stock and tomatoes and bring to a boil. Reduce heat to low and simmer for 15-20 minutes.

In a blender, puree soup to your desired consistency. Return to pan to heat until ready to serve.

To plate, add ½ cup corn chips to a shallow bowl. Top with ½ cup chicken and 1/8 cup shredded cheese. Pour soup over to fill bowl. Add slices of avocado. Garnish with cilantro and fresh lime.

Recipe by Nicole Fetterly, RD

Generation Health delivers programs to families across British Columbia, on the territories of many distinct First Nations. We are grateful to all the First Nations who have cared for and nurtured the lands and waters around us for all time. We acknowledge the rights, interests, priorities, and concerns of all Indigenous Peoples - First Nations, Métis, and Inuit - respecting and acknowledging their distinct cultures, histories, rights, laws, and governments.