• Cooking Time: 7-8 hrs
  • Servings: 10
  • Preparation Time: 10


PER SERVING (1/10th of recipe, about 1 cup): 163 calories, 1.5g fat, 654mg sodium, 18.5g carbs, 3g fiber, 4.5g sugars, 18.5g protein -- PointsPlus® value 4*


  • Two 14.5-oz. cans (about 3 1/2 cups) fat-free chicken broth
  • One 15-oz. can black beans, drained and rinsed
  • One 14.75-oz. can cream-style corn
  • 1 cup chopped red bell pepper (about 1 pepper)
  • 1 cup chopped onion (about 1/2 onion)
  • 2 tbsp. chopped canned chipotle peppers in adobo sauce (about 2 peppers)
  • 1/2 cup plain light soymilk
  • 1 tsp. chopped garlic
  • 1/4 tsp. ground cumin
  • 1 1/2 lb. raw boneless skinless chicken breasts, halved
  • 1/2 tsp. each salt and black pepper
  • 1/2 cup instant mashed potato flakes
  • 1/4 cup fat-free sour cream
  • 1/4 cup chopped cilantro


  • In a crock pot, combine broth, beans, corn, bell pepper, onion, chipotle peppers, soymilk, garlic, and cumin. Stir well.
  • Season chicken with salt and black pepper and place in the crock pot. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours.
  • Transfer chicken to a bowl. Shred with two forks -- one to hold chicken in place and the other to scrape across the meat and shred.
  • Stir shredded chicken into the soup in the crock pot. Stir in potato flakes, sour cream, and cilantro. Enjoy!

Categories: Dinner  Soup 

Author Credit: Hungry Girl

Website Credit: http://www.hungry-girl.com/weighin/show/2180#chowder

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