2 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) reduced-sodium chicken broth
1 can (14-1/2 ounces) diced tomatoes with mild green chiles, undrained
1/2 pound boneless skinless chicken breast
1 jar (8 ounces) chunky salsa
1 cup frozen corn
1 tablespoon dried parsley flakes
1 teaspoon ground cumin
1/4 teaspoon pepper
3 cups hot cooked rice
Optional: Lime wedge and fresh cilantro leaves
1. In a 2- or 3-qt. slow cooker, combine the beans, broth, tomatoes, chicken, salsa, corn and seasonings. Cover and cook on low 3 to 4 hours or until a thermometer inserted in chicken reads 165°.
2. Shred chicken with 2 forks and return to slow cooker; heat through. Serve with rice. If desired, serve with lime wedges and fresh cilantro.
With just 15 minutes of prep, you'll be out of the kitchen in no time. This deliciously low-fat dish gets even better served with reduced-fat sour cream and chopped cilantro.
TOTAL TIME: Prep: 15 min. Cook: 3 hours
YIELD: 6 servings.
Freeze option: After shredding chicken, freeze cooled mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary.
1 cup: 320 calories, 1g fat (0 saturated fat), 21mg cholesterol, 873mg sodium, 56g carbohydrate (7g sugars, 8g fiber), 19g protein.