* Exported from MasterCook *
Slow Cooker Salsa Chicken and Black Bean Soup - 5 pts; 33g Carbohydrate; 7g Dietary Fiber
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fowl LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 15%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------
1 cup dried black beans -- or 2 cans, drained and rinsed
1 pound boneless skinless chicken breast pieces
4 cups chicken broth
16 ounces prepared salsa -- (1 jar)
1 cup frozen corn
1 cup sliced mushrooms
1 1/2 teaspoons ground cumin
1/2 cup low fat sour cream
To garnish: -- (optional) shredded cheddar cheese, avocado slices, fresh cilantro
Use a 4-quart slow cooker.
If you're using dry beans, soak them overnight. Drain and rinse the beans, and put them into the stoneware.
Add the chicken, broth, and salsa, then add the corn, mushrooms, and cumin.
Cover and cook on low for 8 to 10 hours, or high for 5 to 6 hours.
If you'd like to thicken the broth (I did!), you can use an immersion blender (I love the thing!) to blend a bit of the beans and chicken. If you don't have one, scoop out 2 cups of the soup and carefully blend in a traditional blender. Stir the mixture back into the soup.
Mix in sour cream before serving, and garnish with shredded cheese, avocado slices, and cilantro if desired.
Makes 6 servings
ChupaNote: I did not include the garnishes in the national calculations.
Description:
"5 pts"
Source:
"Make it Fast, Cook it Slow by Stephanie O'Dea, 2009"
S(Formatted by Chupa Babi):
"Jan 2010"
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Per Serving (excluding unknown items): 296 Calories; 4g Fat (12.4% calories from fat); 31g Protein; 34g Carbohydrate; 7g Dietary Fiber; 48mg Cholesterol; 915mg Sodium. Exchanges: 1 1/2 Grain(Starch)
NOTES : Cooker: 4-quart
Time: Low for 8 to 10 hours, or High for 5 to 6 hours
Nutr. Assoc. : 0 0 0 1325 0 0 0 20123 0
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
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