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Healthy Recipes From Your Coworkers!

Ashley McPartland

Looking for a new and healthy recipe? Look no further than your fellow employees! AMI employees will be sharing their favorite healthy recipes for you to try. This week's recipe was submitted by Keri Delanzo of Brick Women's Center. 



Servings 6 - Calories 260- Fat 6.6g Protein 25.4g


2 tsp olive oil

1/2 cup onion, chopped

3 cloves garlic

3 cups low sodium fat-free chicken broth

8 oz can tomato sauce

1- tsp chipotle chili in adobo sauce (or more to taste)

1/4 cup chopped cilantro ( plus more for garnish)

15 oz can black beans, rinsed & drained

14.5 oz can petite diced tomatoes

2 cups frozen corn

1 tsp cumin

1/2 tsp dried oregano

2 8 oz skinless chicken breasts

3/4 cup shredded reduced fat cheddar cheese

Fat free sour cream


Heat oil in a saucepan over medium-low heat. Add onion & garlic and sauté until soft,3-4 minutes. Slowly add the chicken broth, tomato sauce & chipotle adobo & bring to a boil. Add cilantro & remove from heat. Pour into crock pot.

To the crock-pot, add drained beans, diced tomatoes, corn, cumin, oregano & stir. Add the chicken breasts; cover & cook on low heat for 4-6 hours.

Remove chicken & shred with two forks. Add chicken back into the soup, adjust salt & cumin to taste. Serve in bowls and top with fat free sour cream, cheese, scallions and cilantro. You can also top with avocado or crushed tortilla chips.