This recipe is great for leftover vegetables and chicken. If desired, you can use leftover rotisserie chicken, rinsed and without the skin, in place of the raw chicken. You can feed an army with this fail-proof pot of soup.


  • 3 Tbsp. canola oil
  • 1 medium onion, chopped
  • 1 small red bell pepper, chopped
  • 3 large cloves garlic, minced
  • 1 (16-oz.) jar of your favorite salsa, including chipotle flavored
  • 1 quart low-sodium chicken stock
  • 3 (6-oz.) chicken breasts, each cut into 6 pieces
  • 1 cup frozen or fresh corn
  • 1 (16-oz.) can low-sodium black beans, rinsed & drained
  • 1 Tbsp. chili powder
  • 1 tsp. cumin
  • ½ tsp. oregano
  • 1 cup shredded low-fat Mexi-cheese
  • fresh cilantro, chopped

Makes 8 servings.


  1. Heat the oil in a small skillet over medium heat. Add the onions, red bell peppers, and garlic. Sauté until the vegetables are soft and fragrant, about 8 minutes.
  2. In the slow cooker, add the salsa, chicken stock, chicken breast pieces, corn, beans, chili powder, cumin, oregano, and the onion mixture.
  3. Cook on low for 6 hours. Remove the chicken breasts and chop into smaller, bite-sized pieces.
  4. Serve garnished with 1 tablespoons shredded cheese and fresh cilantro.

Per serving: Calories 285 (from fat 90); Fat 10g (saturated 2g); Chol. 60mg.; Sodium 452mg; Carbs. 19g; Protein 29g.

Source: DASH Diet for Dummies, A Wiley Brand, by Dr. Sarah Samaan, Rosanne Rust, and Cindy Kleckner.

Barbara Walch

Barbara Walch joined the staff of Plano Profile in August 1986 and currently serves as Food Editor and Associate Publisher, Community Relations. In addition to writing Dining In, a monthly food feature,...