Sunday, August 05, 2012

slow cooker mexican chicken vegetable soup



Here's a yummy recipe I adapted from this blog found on pinterest I added extra vegetables. Not only did I like it, my picky nine year old eater liked it.



The recipe:


1 tbs olive oil

1/2 a sweet yellow onion, diced
1 red pepper, diced
7-9 baby carrots thinly sliced
1-2 tbs minced garlic
5 boneless skinless chicken breasts (I put them in frozen)
1 can of kidney beans (drained and rinsed)
1 can of black beans (drained and rinsed)
1 can of corn (drained and rinsed)
2 cans of Ro-tel tomatoes (pick whatever heat you might like)
1 4-oz can of diced green chilis
1/8 C of chili powder
1-2 tbs of cayenne pepper
1 tbs oregeno
16 oz of vegetable stock (low sodium)
16 oz of chicken stock (low sodium)
half a medium zucchini cut into half inch cubes
1 can of green beans (drained and rinsed)
Juice of 5 limes


Toppers (not included in the nutritional info below)
avocado
onions
fresh tomatoes
sour cream/or greek yogurt
grated cheese
fresh cilantro

Saute the onions, garlic, peppers and carrots in the olive oil. Spray a crock pot with Pam and place the chicken on the bottom, when veggies are soft and fragrant, pour on top of chicken.  Add the rest of the ingredient, up to the zucchini. Cook on low 8-10 hours. An hour before serving, shred chicken and return to soup and add the zucchini, green beans and lime.

Makes 15 servings.  Big bowls.

Enjoy.


Here's the nutritional information, which, except for the sodium, is awesome.  Although it doesn't take into consideration I used low sodium stock and rinsed the canned vegetables.


Nutrition Facts
Serving Size
1 serving (318.4 g)
Amount Per Serving
Calories
186
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.9g
4%
Cholesterol
40mg
13%
Sodium
796mg
33%
Total Carbohydrates
21.1g
7%
Dietary Fiber
5.1g
20%
Sugars
4.8g
Protein
19.5g
Vitamin A 31%Vitamin C 39%
Calcium 8%Iron 13%
* Based on a 2000 calorie diet


1 comment:

C Dobson said...

ola TZ ! I hope it's ok I used your cooking blog as a example link on my blog for cooking class. Good on you for having nutrition information - go TZ! Let me know if it's a problem, and be prepared for about 15 teenagers to start following you!