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When you hear the words “health food,” what images come to mind? Green smoothies? Bowls of oats with acai berries and whole wheat toast?

How about Mexican food? Replete with natural sources of fiber and protein like beans, corn, and avocado, Mexican cuisine provides tons of options to enjoy tasty, nutritious meals. In Healthy Easy Mexican, traditional fare like tacos and tamales (as well as some new twists) are given a chance in the health food spotlight. These recipes are low in calories but high in rich flavor, aided by the spices, herbs, and vegetables that are staples of Mexican cooking.

Tortilla Soup is one of the most ubiquitous bits of Mexican fare. It’s incredibly versatile— you can switch up the vegetables, use leftover chicken, and make large batches to save for later! The best part of all, of course, is the tortilla strips scattered atop the soup. The extra crunch adds an unforgettable texture. These tortillas are typically fried, but as a healthy and simple alternative, this recipe calls for baking them instead.

Sopa de Tortilla (Tortilla Soup)

Serves 4

Tortilla soup is so named for the strips of tortillas that are placed in the bowl and on top of the soup as a garnish. This recipe is simple. You can add other vegetables, such as zucchini or corn, to make it more nourishing. You can also use leftover chicken to make preparation supereasy. This is a great soup to keep in the freezer.

• 2 medium tomatoes, halved
• 1 tablespoon olive or canola oil

• 1 cup (140 g) finely chopped onion

  

• 2 garlic cloves, minced
• 1 pound (455 g) chicken breast meat, cooked and shredded
• 4 cups (960 ml) low-sodium chicken broth
• ½ teaspoon black pepper
• ¼ cup (10 g) chopped cilantro
• 4 corn tortillas, cut into strips and baked (see Note)

1. Char the tomatoes in a dry skillet over medium-high heat for 15 to 25 minutes; turn frequently, allowing all sides to char evenly.
2. While the tomatoes cook, heat the oil in a Dutch oven or large pot over medium heat and sauté the onion until translucent, 5 to 6 minutes. Add the garlic and sauté for 1 minute, until fragrant.
3. Transfer the tomatoes, onion, and garlic to a blender or food processor and blend until smooth. If the tomatoes are still hot, remove the blender lid’s center insert before blending and cover with a clean kitchen towel to allow the steam to vent.
4. Pour the vegetable mixture back into the pot, then add the chicken, chicken broth, and pepper and bring to a boil. Cover, reduce the heat, and simmer for 20 minutes to allow the flavors to blend. Add the cilantro and continue to simmer for 10 more minutes. Serve immediately, topped with the tortilla strips.

Note: Sopa de Tortilla is typically served with lots of fried tortilla chips in the soup. Since this recipe is prepared with baked chips, it’s best to serve them on top, as a garnish. Place the tortilla strips in a single layer on a baking sheet and bake at 400°F (200°C) for 3 to 4 minutes, then flip them over and bake about 3 more minutes, making sure they don’t burn.

Per serving:

CALORIES 252; FAT 7 g (sat 0 g); PROTEIN 30 g; CARB 18 g; FIBER 3 g; SUGARS 4 g; SODIUM 306 mg