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Nutritional Info
  • Servings Per Recipe: 7
  • Amount Per Serving
  • Calories: 295.6
  • Total Fat: 5.3 g
  • Cholesterol: 80.9 mg
  • Sodium: 500.1 mg
  • Total Carbs: 28.7 g
  • Dietary Fiber: 6.4 g
  • Protein: 35.0 g

View full nutritional breakdown of Crock Pot Chicken Enchilada Soup (Low Sodium) calories by ingredient
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Crock Pot Chicken Enchilada Soup (Low Sodium)

Submitted by: OVHENDERSON

Introduction

The original recipe came from the Skinnytaste.com. This version uses fresh beans and fresh tomatoes for lower sodium and higher fiber. Makes 7 1.5cup servings The original recipe came from the Skinnytaste.com. This version uses fresh beans and fresh tomatoes for lower sodium and higher fiber. Makes 7 1.5cup servings
Number of Servings: 7

Ingredients

    1/2 cup onion, chopped
    3 cloves garlic, minced
    1 cups low sodium fat-free chicken broth
    2 cups water
    256g soaked dry black beans (about half bag of dry black beans)
    8oz can low sodium tomato sauce
    1 tsp chili seasoning
    1 tsp adobo seasoning
    1/4 cup chopped cilantro (plus more for garnish)
    4 tomatoes diced
    2 cups frozen corn
    1 tsp cumin
    1/2 tsp dried oregano
    2lbs skinless boneless chicken breasts (16 oz total)
    1/4 cup chopped scallions, for topping
    1/2 cup shredded reduced fat cheddar cheese (optional, but factored into nutrition label already)
    6 tbsp fat free sour cream (optional, but factored into nutrition label already)

Tips

Using tomato puree instead of tomato sauce drastically reduces the sodium. Use 1 pinch of cheese and 1 tbsp of sour cream in each serving of soup.


Directions

Heat a non-stick saucepan over medium-low heat. You could use a tbsp of chicken stock to help coat the pan (it works). Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the rest of chicken broth, water, tomato puree and adobo seasoning and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.

To the crockpot, add previously soaked and drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4 hours (that way breast doesn't get dry).

Remove chicken and shred with two forks. Add chicken back into the soup, adjust cumin to taste. You can add Mrs. Dash chicken flavor to help make up for salt if you need too. Serve in bowls and top with fat free sour cream, cheese, scallions and cilantro.

Original recipe from Skinnytaste.com. Copy and paste this link to see: http://www.skinnytaste.com/2011/12/crock-pot-chicken-enchilada-soup.html

Serving Size: Makes 7 1.5-cup servings

Number of Servings: 7

Recipe submitted by SparkPeople user OVHENDERSON.






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