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Less Sodium, More Potassium

Charlyn Fargo on

1 can (14.5 ounces) reduced-sodium chicken broth

1 can (14.5 ounces) diced tomatoes with mild green chilies, undrained

1/2 pound boneless, skinless chicken breast

1 jar (8 ounces) chunky salsa

1 cup frozen corn

1 tablespoon dried parsley flakes

1 teaspoon ground cumin

 

1/4 teaspoon pepper

3 cups hot, cooked brown rice

In a 2- to 3-quart slow cooker, combine beans, broth, tomatoes, chicken, salsa, corn and seasonings. Cover and cook on low for 6-8 hours. Shred chicken with two forks and return to the slow cooker: heat through. Serve with rice. Optional: add a dollop of low-fat sour cream or Greek yogurt and sprinkle with cilantro. Serves 6 (1 cup chicken mixture and 1/2 cup rice).

Per serving: 320 calories; 19 grams protein; 56 grams carbohydrates; 1 gram fat; 21 milligrams cholesterol; 8 grams fiber; 873 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

 

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