Tag Archives: GF

recipe

DIY Instant Noodle Soup

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By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.

Did you grow up loving instant ramen noodles as much as I did? They’re still a treat I crave when my throat is sore or the weather is gloomy. Today, I want to show you a grown up version of this convenient and comforting soup. It’s perfect for bringing to work- just add boiling water!

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This recipe is Low FODMAP. People diagnosed with irritable bowel syndrome, IBS, often benefit from following a low FODMAP diet. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, which classifies specific types of short-chain carbohydrates that can trigger digestive distress in some people. Often times, anxiety causes these individuals to avoid all foods and food categories that give them discomfort — or fear will give them discomfort — which can unintentionally minimize their nutritional intake. After serious medical issues are ruled out, a registered dietitian nutritionist can help identify individual FODMAP triggers while minimizing food elimination and maximizing nutritional value.

You can watch an excellent video explaining the way FODMAP malabsorption can cause intestinal distress on the Monash University Website.

One of the most challenging foods to eliminate without sacrificing flavor are garlic and onions. It’s hard to imagine a delicious broth based soup without these ingredients! Most bullion cubes and concentrates contain garlic and/or onion powder. If these cause you GI distress, Savory Choice brand broth concentrates are a good option. The chicken, turkey, and beef broths are garlic and onion free. The trickiest part about developing a low FODMAP recipe is knowing which ingredients are “safe” to use. Monash University created an app with a very long and comprehensive list of foods to choose and those to avoid when you suffer from IBS.

After some brainstorming and checking low FODMAP food lists, it felt like an accomplishment to create a low FODMAP recipe that’s nutritious and doesn’t sacrifice flavor! I hope you enjoy it. As an added bonus, it’s totally portable and convenient  to pack for lunch. Just add boiling water :)

If you want to make your own variation of this soup, be sure to use ingredients that don’t need to cook for long. Vermicelli rice noodles are perfect for this, but you could substitute in other par-cooked gluten free grains. If you use hard vegetables, be sure to cut them very thin so they will soften with the boiling water.

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DIY Instant Noodle Soup

  • Servings: 1
  • Difficulty: easy
  • Print

An easy, low FODMAP lunch that's convenient and portable.



This recipe was developed using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.

Ingredients

  • 2oz vermicelli rice noodles
  • 1 tablespoon onion & garlic free chicken broth concentrate
  • 1/4 teaspoon lemongrass paste
  • 1/4 teaspoon ginger paste
  • 2 oz cooked chopped chicken breast
  • 2 tablespoons sliced shiitake mushroom
  • 2 tablespoons grated carrot
  • 2 tablespoons chopped bell pepper
  • 2 tablespoons thinly sliced zucchini
  • 1 leaf of bok choy, thinly sliced
  • 1 tablespoon chopped cilantro

Directions

  1. Combine all ingredients in a pint sized or larger jar. Seal and refrigerate until ready to eat.
  2. Add boiling water, stir, cover, and allow to sit for 5 minutes.
  3. The soup is ready to eat once the noodles and vegetables are tender.

Check out these simple, nutritious ingredients. This soup will have you feeling fab without FODMAPs!dsc_0009

I’ll be packing it for work on the reg.

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I first became familiar with the low FODMAPs diet a few years ago when I was trying to figure out which foods were making me feel bloated and gassy. I hated feeling that way all the time. The clients I’ve worked with have experienced relief from their IBS symptoms by eliminating certain foods. If you suffer from GI symptoms, the Low FODMAP Central website is a great place to get started with next steps.

Check out more low FODMAP recipes through the link-up below:

Entrees, recipe

Blackened Fish Tacos with Kiwi Mojito Salsa

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I received free samples of Zespri SunGold Kiwifruit mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Zespri Kiwifruit and am eligible to win prizes associated with the contest. I was not compensated for my time.

The first thing I thought when I saw a kiwifruit without fuzzy skin and yellow flesh was, wow, this genetically engineered fruit is so cool, but will people be put off by the GMO’s? But then I was surprised to discover that Zespri SunGold kiwifruit is non-GMO! So how does it get its tropical flavor, high amount of vitamin C, and smooth skin? This surprising and delightful new fruit is a natural cross between gold varieties of kiwifruit. Kiwifruit actually comes in other colors, too, ranging from green to yellow and even pink on the inside!

You can find juicy yellow SunGolds at your local grocery store in North America from May-October.

Want to know some more cool facts about kiwifruit? Here you go!

1. You don’t peel it!

• Kiwifruit is the perfect portable snack because it is easy to eat! Just cut in half with a knife and scoop with a spoon. That’s it – just cut, scoop, and enjoy!

2. It’s a good, natural meat tenderizer!

• Both green and SunGold kiwifruit contain an enzyme called actinidin that helps break down protein. Actinidin occurs only in kiwifruit and improves digestive comfort by increasing the breakdown of proteins and facilitating digestion and emptying of the stomach. The actinidin can serve as a meat tenderizer: just peel and mash a kiwifruit and spread over meat or make a kiwifruit marinade. Actinidin will also break down protein in dairy so recipes with dairy should be consumed right away.

3. It’s a tasty source of vitamins C & E as well as potassium!

• One serving (2 kiwifruit) of SunGold provides three times more vitamin C than an orange and as much potassium as a medium banana. SunGold is a good source of antioxidant vitamin E.

4. You can “measure” the sweetness of kiwifruit!

• Zespri growers achieve the best-tasting kiwifruit through a measure called the brix. The higher the brix, the sweeter the fruit. The dry matter content (where all water is removed) indicates how high the brix will be once the fruit is ripe. A higher dry matter means the better quality the kiwifruit will be- it stores better and tastes better. Zespri kiwifruit is deliciously sweet, since the growers put a lot of emphasis on this measure.

There are many creative ways to use kiwifruit in cooking. You can marinate meat in it, put it in a cocktail, or make a refreshing summer ceviche. Here it is in a sweet and spicy take on fish tacos.

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Blackened Fish Tacos with Kiwi Mojito Salsa

  • Servings: 4
  • Print

A sweet and spicy take on fish tacos for hot summer nights.

Ingredients

  • 2 SunGold kiwifruit, halved, scooped out of skin, and diced
  • 1 jalapeño pepper, seeded and finely chopped
  • 2 tablespoons diced red cabbage
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 2 tablespoons taco seasoning OR:
    • – 1 teaspoon paprika – 1 teaspoon brown sugar – 1 teaspoon dried oregano – 3/4 teaspoon garlic powder – 1/2 teaspoon chili powder – 1/2 teaspoon salt – 1/2 teaspoon ground cumin – 1/4 teaspoon ground cayenne pepper
  • 1 1/2 pounds tilapia filets
  • 1 tablespoon canola oil
  • 8 corn tortillas
  • Sriracha sauce, lime wedges, and/or sour cream for garnish

Directions

  1. In a medium bowl, toss together kiwifruit, jalapeño, cabbage, mint, cilantro, and lime juice. Set aside.
  2. If not using premade taco seasoning, combine the paprika, brown sugar, oregano, garlic, chili powder, salt, cumin, and cayenne in a small bowl to make your own. Sprinkle seasoning over the tilapia filets.
  3. Heat the canola oil in a large cast iron pan over high heat. Once very hot, cook the tilapia filets in it for about 3 minutes per side, or until blackened and cooked through. The fish should flake easily with a fork.
  4. Carefully heat the corn tortillas directly over the flame of a gas range to char them, or simply warm in an un-greased pan over medium-high heat.
  5. Divide the fish and salsa evenly among the tortillas. Garnish as desired and serve immediately.

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There’s nothing quite like summer eating, right? Let me know what you think of these tacos and be sure to check out culinary creations submitted by other Recipe ReDux members below:

recipe, Soups and Stews

Ukrainian Beet Soup (Borscht)

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My grandmother is an excellent cook. She lives in Poland, but whenever I talk to her on the phone or Skype, she tells me about her latest recipe creations. She would be an excellent healthy food blogger because she has a knack for transforming typically high calorie dishes into light yet flavorful meals. I only lived in Poland for about 7 years of my life, but my sister and I traveled back to visit almost every summer through middle school and high school. She made us countless delicious meals, including Polish classics like pierogi, hunter’s stew, leniwe kopytka (potato and cheese dumplings), surowki (vinaigrette dressed coleslaws), kotlety schabowe (thinly pounded and breaded pork tenderloin), and kotlety mielone (a cross between hamburger and meatloaf), tomato soup, and Ukranian borscht. One summer, when I was 12, I decided to write down her recipes for my favorite classics. It was very challenging since she never measures anything! I’d ask how much flour she was using, for example, and she would say “a glassful.” Whenever she seasoned something it was with “a good amount” or a “heaping spoonful.” Back then I was all about precision, so it was frustrating to guesstimate how much of everything she was using. Now that I’m older and cook more often, I can relate to her way of doing things. It’s actually pretty tricky to blog recipes for me because my inclination is to eyeball measurements rather than busting out the measuring cups and spoons.

In spite of this tendency, here is a precisely measured recipe for one of my childhood favorites, Ukrainian Beet Soup! It’s packed full of veggies and so incredibly flavorful. The rye-bread taste of caraway seeds really stands out in this soup.

Ukranian Borsht

Ukrainian Beet Soup

  • Servings: 4-6
  • Print

A hearty vegetarian soup bursting with delicious caraway seed flavor

Adapted from my grandmother’s recipe

Ingredients

  • 1 large potato, thinly sliced
  • 1 large beet, thinly sliced
  • 4 cups vegetable stock (can sub beef or chicken stock)
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 1 celery stalk, chopped
  • 1 large carrot, sliced
  • 1 teaspoon caraway seeds
  • 2 teaspoons salt
  • 1/2 head red cabbage, chopped
  • 1 tablespoon apple cider vinegar
  • 1 cup tomato sauce
  • 1 teaspoon fresh dill weed, chopped
  • black pepper, to taste
  • sour cream and fresh dill for topping

Directions

    1. Cook sliced potatoes and beets in stock in a 2 gallon stockpot until vegetables are fork tender, about 20 minutes. Strain the stock into a large bowl by pouring everything through a strainer. Set the potatoes and beets aside and keep the stock.
  1. Melt the butter and olive oil in the stockpot over medium-high heat. Stir in the onions, celery, carrots, caraway seeds, and salt. Cook down for 3-5 minutes, or until the onions begin to turn translucent. Add the cabbage and pour in the reserved stock. Covered, reduce heat to medium, and cook for about 10 minutes until all vegetables are tender.
  2. Add the potatoes and beets back into the stockpot. Stir in vinegar, tomato sauce, and dill. Season with black pepper to adjust the taste to your liking. Cover, reduce heat to low, and simmer for another 30 minutes. Serve topped with sour cream and fresh dill.

This is seriously one of my favorite soups of all time! Even if you don’t love beets, give it a try. It’s a wonderful way to use the sweet root vegetable in a seriously savory dish.

Beet Soup

recipe, snacks

Brown Butter Baklava Spread

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I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time. 

This is easy and delicious recipe is inspired by the flavors in baklava, a traditional rich dessert made of filo layered with chopped nuts and syrup. The original dessert originates from the Ottoman Empire; you can typically find it served at Greek restaurants. As a spread, baklava can be stirred into oatmeal or layered onto fruits and vegetables. If this recipe gets you to eat more fruits, veggies, or whole grains, I call that a win! As indulgent as it tastes, the walnuts in this recipe make it a nutritious snack choice. Walnuts provide important components of a healthy diet – an ounce of walnuts has 2.5 grams of the essential plant-based omega-3 alpha-linolenic acid (ALA), 4 grams of protein, and 2 grams of fiber to keep you feeling full. Read more about walnut nutrition here.

If you have any qualms about enjoying this delicious brown butter baklava spread, think back to this chart and indulge happily:

California Walnuts ALA Chart

Yum!

Baklava Butter

Baklava Spread

  • Servings: 4
  • Difficulty: easy
  • Print

An indulgent and flavorful dessert spread to enjoy with fresh fruit, toast, or even celery sticks!

Ingredients

  • 1 cup walnut halves
  • 2 tablespoons unsalted butter
  • 2 tablespoons honey
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon salt

Directions

  1. Preheat oven to 350 degrees. Place the walnuts in a single layer on a baking sheet. Toast for 8-10 minutes, or until fragrant but not dark. Allow to cool completely.
  2. While the walnuts cool, heat the butter in a small saucepan until bubbling and beginning to turn golden brown. Do not burn; remove from heat once the butter is fragrant.
  3. Place the walnuts, browned butter, honey, cinnamon, vanilla, and salt in a food processor. Process until the mixture becomes a thick, chunky nut butter. Serve with toasted bread, apple slices, or celery. Alternatively, stir it into oatmeal or leftover quinoa heated with milk.

Here it is on toast:

Baklava Sread on Toast

And here it is stirred into quinoa porridge! It’s easier to make than you think- just heat 1 cup of leftover cooked quinoa with 1/2 cup milk of choice and stir in a heaping spoonful of baklava butter.

Quinoa Walnut Porridge

Are you loving these walnut recipes? Check out more ideas below!

recipe, vegetables

Carrot Apple Salad with Toasted Walnuts

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I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time. 

Are you ready for a week of delicious walnut recipes?

Walnuts are a delicious and versatile ingredient that is the perfect complement to other whole foods for nutritious, tasty meals and snacks. I hadn’t cooked much with nuts in the past, so I used my sister’s book, called The Flavor Thesaurus by Niki Segnit, to get inspired. This book suggests pairings and ideas for creative cooking. I was impressed by the wide range of foods that walnuts pair with, including cauliflower, grapes, chicken, pear, and many others including the main ingredients in this simple salad recipe: apples, carrots, honey, cinnamon, and ginger!

Walnuts taste bittersweet, but the tannic flavor is minimized when you roast them. This also brings out the roasted nuttiness of the walnuts and enhances their crunchy texture, both of which work wonderfully in this light salad.


Carrot Apple Salad with Toasted Walnuts

  • Servings: 2
  • Difficulty: easy
  • Print

A fresh, sweet, and crunchy summer salad.


Ingredients

1/2 cup walnut halves

1 large green apple

3 medium carrots

1 tablespoon fresh lime juice

1 teaspoon honey (optional)

1/8 teaspoon ground cinnamon

1/8 teaspoon ground ginger

Directions

  1. Preheat the oven to 350 degrees. Place the walnuts in a single layer on a baking sheet and toast for 8-10 minutes, or until fragrant but not dark. Set aside to cool.
  2. Grate the apple and carrots into a large bowl using a box grater or food processor with grater blade.
  3. In a small bowl, whisk together the lime juice, honey, cinnamon, and ginger. Pour over the carrots and apples.
  4.  Chop the walnuts roughly, add to the bowl, and stir everything together. Serve immediately or chill for an hour or two.


I’m not a huge fan of dried fruit, but it would be a fabulous way to add some extra sweetness to this salad. The next time I make it, I may toss in a handful of dried cranberries or raisins. If you try that, let me know if you like it!

 

Entrees, protein, recipe

Spicy Pork Tenderloin Salad

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This spicy pork tenderloin salad is served with seared tomatoes and a creamy harissa yogurt dressing. Enjoy it with a glass of riesling!

Spicy Pork Tenderloin Salad with Harissa Yogurt Dressing

Spicy Pork Tenderloin Salad with Harissa Yogurt Dressing

  • Servings: 4
  • Print

A flavorful entree salad that won't weigh you down on hot summer days! Delicious with a glass of chilled riesling.

Adapted from: cookinglight.com

Ingredients

  • 1 roasted red bell pepper, jarred
  • 3 tablespoons olive oil, divided
  • 3 tablespoons lemon juice, divided
  • 1 tablespoon sambal oelek (ground fresh chile paste)
  • 3/4 teaspoon kosher salt, divided
  • 1 1/2 teaspoons ground cumin, divided
  • 1/4 teaspoon ground coriander
  • 2  garlic cloves
  • 1 cup plain 2% reduced-fat Greek yogurt
  • 1/4 cup chopped fresh mint
  • 1  (1-pound) pork tenderloin, trimmed
  • 2 roma tomatoes, sliced into 1/4″ thick disks
  • 8 cups mixed greens
  • Freshly ground black pepper

Directions

  1. Place bell pepper, 2 tablespoons olive oil, 2 tablespoons juice, sambal oelek, 1/4 teaspoon salt, 1/2 teaspoon cumin, coriander, and garlic in a food processor; process until smooth. Place half the harissa in a large bowl and set aside. Place the remaining harissa in a microwave safe dish and cook, covered, in the microwave for 60 seconds. Stir and set aside to cool.
  2. Preheat oven to 425°.
  3. Combine yogurt, mint, 1 tablespoon juice, and 1 teaspoon cumin in a bowl.
  4. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil; swirl to coat. Sprinkle pork with 1/2 teaspoon salt. Add pork to pan; cook 6 minutes, browning on all sides. Add pork to harissa in the large bowl, turning to coat. Sear tomato slices in the hot pan for 60 seconds each side. Remove from heat.
  5. Place pork on a rack in a pan; brush with remaining harissa from the large bowl. Bake at 425° for 11 minutes or until a thermometer registers 145°. Remove from oven; let stand 5 minutes; cut crosswise into 12 slices. Serve 3 slices over 2 cups of mixed greens with tomato slices, a drizzle of microwaved harissa, and a dollop of yogurt sauce.

This recipe is an adaptation of one of Colby’s favorite meals of all time, North African Pork Tenderloin. He has enjoyed other variations of pork tenderloin that I’ve made, but this remains his top pick.

Spicy Pork Tenderloin Salad

If you like riesling wine, you’ve gotta try this one! One of my sister’s favorites, Kingfu Girl, is sweet, crisp, and reasonably priced at Trader Joes! It pairs perfectly with the spiciness of the pork tenderloin in this salad.

Kung Fu Girl Riesling

Entrees, protein, recipe

Chicken Lettuce Wraps

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Do you pack a lunch to work or school? It saves me a lot of money to pack food for myself and Colby each morning. My typical go-to packed snacks are:

-Asian salad: shredded cabbage, spinach, grated carrots, wonton crisps, rotisserie chicken, and sesame soy ginger dressing

-Greek yogurt parfait: plain nonfat Greek yogurt, stevia, frozen mixed berries, and granola cereal

(Actually, that’s been about it lately!)

I love this month’s Recipe ReDux theme because it got me thinking of ways I can branch out and try some new packed lunch ideas. I’m lucky to have a fridge and microwave at work, so almost any meal works for me. If you don’t have that luxury, this meal tastes great chilled! You can pack the seasoned turkey filling in a plastic container, lettuce in a zip top bag, and pack it all in a lunchbox with an ice pack!

I tried making a shortcut tuna fish version of this. Let’s just say that recipe is still a work in progress ;) This version is good to go! I’m happy with the addition of chopped spinach and grated carrots. You get some extra veggies and flavor that way!

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Chicken Lettuce Wraps

  • Servings: 4
  • Difficulty: easy
  • Print

Ingredients:

1 lb ground chicken (or turkey)

1 cup frozen chopped spinach, broken up a bit

1/2 cup grated carrots

1 can water chestnuts, drained and diced

2 tablespoons hoisin sauce (if you choose one with more than 300 mg sodium per serving, skip the garlic salt)

1/2 teaspoon garlic salt

1 teaspoon reduced sodium soy sauce

1 teaspoon rice vinegar

3 tablespoons powdered peanut butter

2 tablespoons chopped green onion

Sriracha sauce (optional)

head of butter lettuce

Preparation: 

  1. Cook the ground chicken (or turkey) in a large nonstick skillet over medium-high heat, breaking up the chunks with a spatula and stirring frequently until no longer pink. This should take about 5 minutes.
  2. Add the chopped spinach, grated carrots, and diced water chestnuts. Continue to stir and heat until everything is hot and bubbling, about 2-3 minutes.
  3. Add the remaining seasonings (hoisin sauce through green onion), and continue to stir to combine the flavors for another 1-2 minutes.
  4. Scoop into leaves of butter lettuce and drizzle with sriracha sauce if you like it spicier!


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I’m looking forward to getting back in the kitchen to develop more recipes. Colby has pointed out that the dinners I’ve been making have been “weak” lately. It’s true! We’ve been dining on easy meals, like quesadillas, quick pastas, smoothies, and protein shakes. Challenge accepted- I will make more fast and easy recipes that are a little more imaginative. Can’t wait to share them with you all too :)

Check out more lunch ideas in this month’s Recipe ReDux linkup below!

Entrees, recipe, vegetables

Turkey Stuffed Acorn Squash

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This recipe tastes like Thanksgiving. It’s February, but that’s ok! In fact, I’ll be roasting our Thanksgiving turkey this month. I read in Cooking Light Magazine that carving the turkey first and then roasting the individual pieces yields better results. I’ll be sure to share how it turns out!

In the meantime, make this tasty dish that’s hearty and flavorful!

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Ingredients:

(Makes two halves, 4 servings)

1 acorn squash, cut horizontally and seeds removed

Cooking Spray

1 lb lean ground turkey

1 tablespoon olive oil

1 cup diced celery

1 cup diced onion

2 cloves garlic, minced

1/4 cup diced cranberries

1 tablespoon chicken broth concentrate (or 1 bouillon cube dissolved in 1 tablespoon boiling water)

1 teaspoon dried sage

1 teaspoon dried thyme

Freshly ground pepper

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Preparation:

  1. Roast the acorn squash cut side down on an aluminum foil lined baking sheet sprayed with cooking spray at 375 degrees for 45 minutes, or until tender.
  2. 10 minutes before the squash is done, brown the ground turkey in a 10″ nonstick skillet. Do not drain. Transfer the turkey and any liquid to a separate bowl.
  3. Heat 1 tablespoon olive oil in the 10″ skillet over medium-high heat. Add the celery and onion. Sauté until the onion begins to turn translucent, about 5 minutes. Add the garlic and cranberries. Sauté 1 minute longer, until fragrant. Add the turkey back in, along with the bouillon paste.
  4. Season with sage and thyme. Transfer the meat and vegetable mixture into the acorn squash halves and serve hot, topped with freshly ground black pepper.
  5. If you have leftovers, you can scoop out the acorn squash into a storage container and stir together with the meat filling to make a tasty squash hash.

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The concentrated chicken broth really brings out the flavor in this dish. I hope you enjoy it as much as I did!

recipe, slow cooker, Soups and Stews

Slow Cooker Chicken Enchilada Soup

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Does your slow cooker need a little attention? I was inspired to dust mine off after teaching a cooking class with the UNLV Nutrition Center this week. We showed families how to use a slow cooker to make brown rice, healthy fruit compote, and a variation of this delicious soup!

It started out as a chicken tortilla soup, but the idea of an enchilada soup had me drooling. I tweaked a few things to make this soup a healthy comfort food. To make this soup cheesy yet lower calorie, put the gooey stuff where it counts- on top! By broiling the cheese on top of the soup rather than in the broth, you get all the flavor hitting your palate right away without getting diluted. The golden cheese topping makes this dish reminiscent of french onion soup. The classic latin American flavors shine through, so I hope you’ll curl up with a bowl of it on a night that you’re craving Mexican food!

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Ingredients:
(serves 7)

1 lb cooked shredded chicken

15 oz can of crushed tomatoes

10 oz green enchilada sauce

1 medium onion, chopped

1 jalepeno pepper, seeded and diced

2 cloves garlic, minced

10 oz frozen corn

2 cups chicken stock

2 cups water

1 bay leaf

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

7 oz shredded cheese (Cheddar or Mexican blend)

7 corn tortillas

Canola oil spray

chopped cilantro, lime, avocado, and/or sour cream for garnish

Directions: 

  1. Combine chicken, vegetables, chicken stock, water, and spices in a large slow cooker. Cook on low for 6-8 hours or high 3-4 hours.
  2. Preheat oven (or toaster oven) to 400 degrees. Cut corn tortillas into slices or strips, spritz evenly with canola oil spray, and lay in a single layer on a baking sheet. Bake for 10-15 minutes until golden and crispy.
  3. When ready to serve the soup, ladle into ceramic bowls and top each portion with one with 1 oz of shredded cheese.
  4. Broil the soup until the cheese is bubbly and golden. Top with tortilla crisps and serve with cilantro, lime, sliced avocado, and/or sour cream.

**I forgot to put the tortilla strips on my soup for photographs.. dang it! I’ll get it right next time.

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Here’s what the soup looks like “naked” (without the cheese topping):

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And here it is all dressed up in its glorious cheese crust… mmmmmm….

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