You can prep this meal the night before or in the morning and have the soup ready in the evening.
This chicken taco soup is a full meal in a bowl. It packs lots of protein, so it’s filling. Children will enjoy adding their favorite toppings, making this a family-friendly meal. Possibly the best thing about slow cooker soup recipes, though, is that you can prepare everything the night before or in the morning, plug in the slow cooker and go about your day. When everybody gets home, rushed and hungry, the soup is ready.
Pay attention to the sodium levels in your ingredients, and don’t overdo the cheese and sour cream toppings, especially if you’re counting calories or following a heart-healthy diet.
Slow Cooker Chicken Taco Soup
- 1 onion, chopped
- 2 15-ounce cans black beans, rinsed and drained
- 1 15-ounce can whole kernel corn, rinsed and drained
- 1 8-ounce can tomato sauce
- 1 12-ounce can reduced-sodium chicken broth
- 2 10-ounce cans Rotel (diced tomatoes with green chiles, no salt added)
- 2 tablespoons low-sodium taco seasoning, such as Mrs. Dash no-salt taco seasoning
- 3 whole boneless chicken breasts
- Low-fat shredded cheddar cheese
- Low-fat sour cream
- Baked tortilla chips
- Fresh lime juice
- Chopped cilantro
- Place the onion, black beans, corn, tomato sauce, chicken broth and diced tomatoes in the slow cooker. Add the taco seasoning and stir to blend.
- Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients.
- Set the slow cooker for low heat, cover and cook for seven hours. If your cooker runs hot, it may need less time.
- Remove the chicken breasts from the soup and allow them to cool long enough to be handled. Shred the chicken and add it back to the soup.
- Continue cooking for two more hours.
- To serve, ladle soup into bowls. Top with a sprinkle of cheese, a dollop of sour cream and a few crumbled chips, if desired. Or for a lighter topping, try a squeeze of fresh lime juice and a bit of chopped cilantro.
Calories: 259 | Total Fat 4 grams | Saturated fat .8 grams | Cholesterol 55 milligrams | Sodium 461 milligrams | Potassium: 728 milligrams | Protein: 28 grams
• Canned foods are typically very high in sodium. Be heart smart and reduce the sodium up to 40% by rinsing canned beans and vegetables in a strainer before using. Even canned foods labeled as low-sodium can benefit from rinsing. • Personalize this soup recipe to your taste with the suggested toppings, but be cautious whenever adding additional toppings to any dish. Calories and saturated fat can add up fast, making a healthy recipe not so healthy. Toppings such as the fresh lime juice and cilantro add flavor without added sodium, fat or calories. • Packaged seasoning mixes tend to be high in sodium. Choose a low- or no-sodium option whenever possible (the Mrs. Dash version is a good choice), or make your own seasonings to keep on hand. To make your own taco seasoning, simply combine: 1/2 tablespoon chili powder | 1/2 tablespoon chipotle chili powder | 1/2 tablespoon cumin | 1/4 tablespoon smoked paprika | 1/4 tablespoon cornstarch | 1/4 teaspoon garlic powder | 1/4 teaspoon dried onion flakes | 1/4 teaspoon oregano | 1/4 teaspoon black pepper |