Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Yogurt | 170g plain Greek | 100 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Topping | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 boneless skinless chicken breasts (about 680 g/1 ½ lb)
- 375 mL (1 ½ cups) canned (no salt added) diced tomatoes
- 310 mL (1 ¼ cups) lower sodium chicken broth
- 10 mL (2 tsp) chili powder
- 5 mL (1 tsp) ground cumin
- 5 ml (1 tsp) garlic powder
- 1 can (540 mL/19 oz) black beans, drained and rinsed
- 250 mL (1 cup) uncooked brown rice
- 250 mL (1 cup) frozen or canned (no salt added) corn
- Optional toppings: lower fat shredded mozzarella, lower fat plain yogurt, lower sodium salsa, diced fresh avocado
Directions
Lightly spray inside of large slow cooker with cooking spray.
In a large slow cooker, combine the chicken, diced tomatoes (with juice), chicken broth, chili powder, cumin, and garlic powder. Make sure the chicken broth covers the chicken, adding more if needed. Cover and cook for 3 to 4 hours on the low setting.
Uncover and stir in the beans, brown rice, and corn. Cover and cook for another 3 to 4 hours on the low setting.
In the last hour of cooking, check the brown rice occasionally, stirring once or twice to make sure it cooks evenly and adding more chicken broth if the mixture seems dry. Cooking is done when the brown rice is tender.
Remove the chicken and place in a large bowl or cutting board. Use 2 forks to shred the chicken into bite-sized pieces. Transfer the chicken back to the slow cooker and mix.
Serve in individual bowls alongside optional toppings of choice.