Prep time: 20 minutes
Cook time: 8 hours and 30 minutes (low) or 4 hours and 30 minutes (high)

Ingredients:

1 pound boneless skinless, chicken breasts
1 small onion, diced
2 cans (15.5 ounces each) white beans such as cannellini or great northern, drained and rinsed
1 can (4 ounces) diced green chilies
1 cup fresh or frozen corn kernels
1 teaspoon garlic powder
1 teaspoon cumin
1 tablespoon chili powder
1 teaspoon salt
1 box (32 ounces) low-sodium chicken broth or water

Optional slurry to thicken:
2 tablespoons cornstarch
1/4 cup cold nonfat milk

Optional additions: a pinch of dried or minced fresh cilantro, a tablespoon of nonfat yogurt, your favorite salsa, shredded cheese, pumpkin seeds, or sliced jalapenos

Directions:

1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
2. Place the chicken in the slow cooker. Wash hands after touching raw poultry.
3. Add onion, beans, chilies, corn, garlic powder, cumin, chili powder, and salt.
4. Carefully, pour broth or water over top to cover all ingredients.
5. Cook on high for 4 hours or on low for 8 hours.
6. When ready to serve, carefully remove chicken breasts from the slow cooker and place on a plate. Shred with two forks and carefully place back in the slow cooker.
7. For a thicker soup, mash some of the beans with a potato masher or a fork.
8. If you want to thicken the soup without mashing any beans, mix cornstarch and cold milk together in a separate bowl. Turn the slow cooker to high, stir the cornstarch slurry into the soup and replace lid. Cook for an additional 20 minutes on high.
9. Ladle into bowls and add desired toppings.
10. Store leftovers in the refrigerator within 2 hours.

Makes 6 servings
Serving size: 1 1/2 cups
Cost per recipe: $8.94
Cost per serving: $1.49

Nutrition facts per serving: 250 calories; 3.5g total fat; 1g saturated fat; 0g trans fat; 60mg cholesterol; 610mg sodium; 28g total carbohydrate; 8g dietary fiber; 3g total sugars; 0g added sugars; 27g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 15% Daily Value of iron; 25% Daily Value of potassium

Source: Tanya Whitehouse, Extension Specialist Chef and Program Manager of The Food Connection