PER SERVING (1/10th of recipe, about 1 cup): 163 calories, 1.5g fat, 654mg sodium, 18.5g carbs, 3g fiber, 4.5g sugars, 18.5g protein -- PointsPlus® value 4*
Spice up your life with a bowlful of this hearty soup! Flavor, fiber, and all that protein -- poultry power!
Two 14.5-oz. cans (about 3 1/2 cups) fat-free chicken broth
One 15-oz. can black beans, drained and rinsed
One 14.75-oz. can cream-style corn
1 cup chopped red bell pepper (about 1 pepper)
1 cup chopped onion (about 1/2 onion)
2 tbsp. chopped canned chipotle peppers in adobo sauce (about 2 peppers)
1/2 cup plain light soymilk
1 tsp. chopped garlic
1/4 tsp. ground cumin
1 1/2 lb. raw boneless skinless chicken breasts, halved
1/2 tsp. each salt and black pepper
1/2 cup instant mashed potato flakes
1/4 cup fat-free sour cream
1/4 cup chopped cilantro
In a crock pot, combine broth, beans, corn, bell pepper, onion, chipotle peppers, soymilk, garlic, and cumin. Stir well.
Season chicken with salt and black pepper and place in the crock pot. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours.
Transfer chicken to a bowl. Shred with two forks -- one to hold chicken in place and the other to scrape across the meat and shred.
Stir shredded chicken into the soup in the crock pot. Stir in potato flakes, sour cream, and cilantro. Enjoy!
MAKES 10 SERVINGS
HG Alternative! Skip the chipotle peppers for a deliciously mild chicken chowder.