2 teaspoons olive oil
1/2 cup chopped onion
3 garlic cloves, minced
3 cups 33% less sodium chicken broth
1 (8-ounce) can tomato sauce
1 to 2 teaspoons chipotle chile in adobo sauce, chopped
1⁄4 cup chopped fresh cilantro
1 (15-ounce) can low-sodium black beans, rinsed and drained
1 (14.5-ounce) can petite diced tomatoes
2 cups frozen corn kernels
1 teaspoon ground cumin, plus more to taste
1⁄2 teaspoon dried oregano
1 pound boneless, skinless chicken breasts
3⁄4 cup shredded reduced-fat cheddar cheese (toppings)
1⁄4 cup chopped scallions (toppings)
1⁄4 cup chopped fresh cilantro (toppings)
1 medium (4 ounces) Hass avocado, sliced (toppings)
6 tablespoons reduced-fat sour cream (optional) (toppings)
1. For the soup: In a medium nonstick skillet, heat the oil over medium heat. Add the onion and garlic and cook, stirring, until soft, about 3 minutes. Add to the slow-cooker along with the broth, tomato sauce, chipotle in adobo, cilantro, beans, tomatoes, corn, cumin, and oregano. Add the chicken breasts. Cover and cook on low for 4 to 6 hours.
2. Remove the chicken, shred it with two forks, and return it to the slow cooker.
3. For the toppings: To serve, ladle into 6 serving bowls and dividing evenly, top each with 2 tablespoons of cheddar, scallions, cilantro, avocado, and sour cream (if using). If you’re not a fan of the smoky taste of chipotle peppers, you can replace them with other spicy chiles, such as jalapeños or serranos.
4. Nutrition Information Serves: 6 | Serving Size: 1 1/2 cups + 2 tablespoons cheese + 2 teaspoons scallions + 2 teaspoons cilantro + 1/6 avocado Per serving: Calories: 319; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 43mg; Sodium: 741mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 6g; Protein: 23g Nutrition Bonus: Potassium: 732mg; Iron: 14%; Vitamin A: 11%; Vitamin C: 19%; Calcium: 17%