Serving Size: 1 1/2 cup | Serves: 8
2 cans (15 oz each) diced tomatoes 3/4 cup dried black beans, rinsed 1 bag (16 ounces) frozen corn, thawed 2 cups water 1 teaspoon chili powder 1/4 teaspoon pepper 1 pound skinless boneless chicken breast, thawed Optional—Baked tortilla chips, chili fakes, chopped cilantro, jalapenos, lime, chopped avocado, light sour cream, salsa, or shredded cheese Directions:
Add all ingredients to the slow cooker. Cook for 4–6 hours on high heat or 8–10 hours on low. Remove chicken right before serving. Shred using two forks. Stir shredded chicken into soup. Serve with choice of optional ingredients.
TIPS: Use Mexican diced tomatoes to add spice.
Nutrition information per serving: 210 calories, 3g total fat, 0g saturated fat, 0g trans fat, 35mg cholesterol, 270mg sodium, 28g total carbohydrate, 6g fber, 4g sugar, 19g protein
This recipe is courtesy of ISU Extension and Outreach’s
Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
January is National Slow Cooker Month, a perfect time to try out some new recipes or dig out your favorites. But first, here are some safety tips when using your slow cooker:
Thaw first. Always thaw meat or poultry, following safe thawing practices, before placing in a slow cooker. Preheat cooker. If possible, preheat the cooker and add hot liquids. Put vegetables on the bottom or sides. Vegetables cook the slowest, so place them near the heat. Don’t cook on warm. Do not use the warm setting to cook food. This setting keeps food warm; it does not cook it. Keep the lid on. Each time you raise the lid, the temperature drops 10–15 degrees and the cooking process slows by 30 minutes. Check the temperature. Before taking a bite, use a food thermometer. Visit Foodsafety.gov for a chart on safe minimum internal cooking temperatures. Cool properly. Do not leave cooked food in the crock to cool. Place leftovers in shallow containers and refrigerate. Do not reheat food or leftovers in a slow cooker. Instead, reheat on stove top or microwave (165°F or above) and transfer to slow cooker to keep warm (140°F or above).
USDA Slow Cookers and Food Safety, fsis.usda.gov
Holiday season is right around the corner. Finding time-saving ways to have home-cooked meals is important when our schedules are full. Slow cookers help us save time but offer home-cooked meals.
Follow these slow-cooker food safety tips:
• Use slow-cooker recipes that include a liquid.
• Ensure that internal temperature of the food prepared reaches 160°F. • Thaw ingredients like meat and poultry before cooking them in the slow cooker.
• Vegetables take longer to cook, so give them a head start before adding the meat.
• If reheating, the contents must reach a temperature of 165°F, then they can be kept warm in the slow cooker at 140°F for serving.
Food Safety and Inspection Service
Iowa State University Extension and Outreach