Recipe Review: Slow Cooker Tortilla Soup

Today, I review an easy and delicious recipe by Melissa d'Arabian of the Food Network. (You can find the original recipe here). My inspiration for reviewing this dish comes from Chelsi Myer, a Family and Consumer Science agent at the Dickinson County K-State Extension program in Kansas. Recently, Chelsi decided to pledge a "Junk Food-Free January," and she has been recruiting others to do the same — myself included. To help us stay on track, she has been sharing some wonderful recipes. Thanks, Chelsi, for sharing such a flavorful and versatile recipe!

Chelsi suggests swapping out the chicken thighs used in this recipe for chicken breasts. I couldn't agree more, as this results in a leaner source of protein. Other healthful hints include swapping some of the ingredients for lower sodium options. Here are some examples:

• Low-sodium black beans can be found at most grocery stores. However, you can also rinse a regular can of black beans to cut sodium almost in half. (Black beans should be rinsed thoroughly regardless for optimal flavor). You can also use dry beans you make at home and skip the salt completely.
• Low-sodium diced tomatoes can also readily be found. This recipe calls for a 10 oz. can of diced tomatoes with green chilies. I used a combination of fresh tomatoes and low-sodium diced tomatoes, and I skipped the green chilies.
• Low-sodium tortilla chips are the best choice to top this soup. I used a blue corn variety, which added some nice color.
• Low-sodium chicken broth can also be found! Check the labels for low-sodium options. 
• Add extra veggies to lower overall sodium and boost this soup’s nutrition (and flavor). I used what I had in the fridge, which included 2 diced celery sticks, 1 diced green bell pepper and about 1/2 cup frozen corn.

Another swap is to skip the chicken and make this a vegetarian soup. (I would add brown rice if you are skipping the chicken. Why? Black beans + brown rice= a delicious  complete protein.)

For better flavor and consistency of your chicken, you will probably want to braise it. Braising makes a lean, tough cut of meat flavorful and tender. This can easily be done by heating up your stovetop to high and coating a pan with 1 tablespoon canola oil. (The pan should be wide enough to fit the chicken breasts flat without overcrowding them). Sear each side of the chicken breasts for about 2-3 minutes or until golden brown on the surface but not cooked through. Remove from pan and add to a preheated slow cooker, with liquid added, on the low setting. Other flavor-enhancing tips include: 

• Sautéing onions, garlic and pepper before throwing them in the slow cooker. This will deepen the flavor of the whole dish. This can be done in the same pan as your chicken, after you have cooked it. 
• Adding 1/2 teaspoon oregano or Mexican oregano, if you can find it.
• Swapping lemon juice for lime juice if you prefer it.
• Using different beans, such as pintos or a mix of beans.
• Topping the soup with chopped green onions and a dollop of Greek yogurt.

Have you tried this recipe and made any of your own changes? If so, I'd love to hear about them! Please leave any of your own suggestions in the comments.