FOOD & HEALTH — Recipe of the Month

(Photo by Craig Chandler,  UNL Communications)
(Photo by Craig Chandler, UNL Communications)

By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Lancaster County.

Celebrate national soup month with this easy soup recipe from Nebraska Extension’s Nutrition Education Program (NEP). It is a great way to add more vegetables to your day.

(Makes 8 servings)

3 chicken breasts, boneless, skinless
2 (14.5 oz.) cans diced tomatoes with mild green chilies
2 (15 oz.) cans black beans, rinsed and drained
1 (15 oz.) can tomato sauce, no salt added
1 (4 oz.) can green chilies
1 cup salsa
1 cup frozen corn (optional)
Cheese, shredded (optional)
Cooked rice or corn chips (optional)
Fresh cilantro, gently rubbed under cold running water, chopped (optional)

1. Wash hands with soap and water. Spray slow cooker bowl with non-stick cooking spray.

2. Place chicken breasts in bottom of slow cooker. Wash hands with soap and water after handling uncooked chicken.

3. Add tomatoes, black beans, tomato sauce, green chilies, salsa and corn, if desired. Gently combine.

4. Cook on low for 8–10 hours or on high for 4–6 hours and until internal temperature of the chicken reaches 165°F as measured with a food thermometer.

5. 30 minutes before serving, remove chicken breast and shred. Return chicken to slow cooker and stir.

6. Serve over rice or top with cheese, tortilla chips or cilantro, if desired.

Nutrition Information: Calories 230, Total Fat 2g, Saturated Fat 0.5g, Sodium 845mg, Total Carbohydrates 32g, Fiber 10g