Recipe credit
University of Minnesota Extension Department of Family, Health and Wellbeing
Ingredients
- 2 15-ounce cans diced tomatoes (Mexican-style), no salt added
- 1 15-ounce can low sodium black beans, drained and rinsed
- 2 cups frozen corn or 1 12-ounce canned corn, drained and rinsed
- 2 cups low-sodium chicken broth
- 2 cloves garlic, minced or 1/2 teaspoon garlic powder
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon black pepper
- 1 pound skinless, boneless chicken breast, cut into large cubes
Directions
- Mix all ingredients except for the chicken in a large saucepan. Add the chicken.
- Heat to boiling. Reduce heat and simmer, covered, for 20 minutes or until the chicken is tender and fully cooked.
- Remove chicken and place on a plate. Use forks to shred the chicken. Once shredded, return chicken to the soup and reheat if needed.
Tips and variations
- Garnish with chopped cilantro, sliced or chopped avocado, light sour cream, or low-fat shredded cheese.
- For more flavor, add green pepper with the tomatoes, beans, and corn.
- To make cooked black beans from scratch, follow the instructions on Preparing dry beans and whole dry peas.
Nutritional info
Calories
175
Total fat
3 g
Saturated fat
1 g
Cholesterol
36 mg
Sodium
309 mg
Total carbohydrates
23 g
Dietary fiber
5 g
Protein
18 g
Total sugar
5.2 g