Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Slow Cooker Chicken Taco Soup

SERVES 10

PREP: 15 MINUTES / COOK: 8 HOURS, 20 MINUTES / TOTAL: 8 HOURS, 35 MINUTES

Many hearty chicken tortilla soups are made with heavy cream and topped with loads of fried tortilla chips. This version skips those weight loss–adverse ingredients, but is not short on flavor. It is jam-packed with seasoning and is so hearty it will certainly leave you full and satisfied. This is a great recipe to make for a crowd since you can toss it together ahead of time. If you must have the crunchy chips, choose a 100 percent whole-grain chip—ideally a sprouted grain if possible, and limit to a small handful to avoid unnecessary calories.

1½ pounds boneless, skinless chicken breasts

1 (14.5-ounce) can black beans, drained and rinsed

1 (14.5-ounce) can diced tomatoes or 2 cups chopped fresh tomatoes

1 (4.5-ounce) can chopped green chiles

¾ cup chopped onion

1 green bell pepper, chopped into ¼-inch pieces

1 cup chicken broth

½ cup water

4 teaspoons minced garlic

1 tablespoon Chili Powder (here)

1 teaspoon ground cumin

½ teaspoon ground coriander

Optional add-ins per bowl

Chopped fresh cilantro

Sliced avocado

Shredded Cheddar cheese

Low-fat plain Greek yogurt

1 Place the chicken breasts in the bottom of a slow cooker. Add the black beans, tomatoes, chiles, onion, and bell pepper.

2 In a small bowl mix together the broth, water, garlic, chili powder, cumin, and coriander. Pour the mixture over the chicken and vegetables in the slow cooker.

3 Cover and cook on low for 7 to 8 hours.

4 Prior to serving, transfer the chicken to a plate and shred it with a fork. Return it to the slow cooker for an additional 20 minutes so the meat can absorb some of the soup.

5 To serve, garnish each bowl with the cilantro, avocado, cheese, and yogurt (if using).

Per Serving (1 cup without add-ins): Calories: 125 Total fat: 1g Sodium: 583mg Total carbs: 11g Sugar: 2g Fiber: 4g Protein: 18g

Post-Op Servings

image ¼ cup image ½ cup image 1 cup