Less Sodium, More Potassium
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.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at email@example.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.