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Ingredients
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1 medium zucchini, chopped
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1 ½ cups frozen corn kernels
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1 large onion, chopped (about 1 1/3 cups)
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3 cloves garlic, minced
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2 tablespoons canned diced mild green chiles
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1 tablespoon chili powder
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1 ¾ teaspoons ground cumin
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1 teaspoon dried oregano
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½ teaspoon ground pepper
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½ teaspoon salt
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1 pound boneless, skinless chicken breast
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1 ¾ cups dry great northern beans
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4 cups low-sodium chicken broth
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1 ½ cups water
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⅓ cup chopped fresh cilantro, plus more for garnish
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1 slice Lime wedges, sour cream and diced avocado
Directions
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To prep and freeze: Combine zucchini, corn, onion, garlic, chiles, chili powder, cumin, oregano, pepper and salt in a 64-ounce round, freezer-safe container. Layer the chicken on top, then the beans. Seal and freeze until ready to use, up to 3 months.
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To cook: Let the frozen soup mix stand at room temperature for 10 minutes. Invert the frozen soup mix into a multicooker (the beans should be at the bottom of the pot). Add broth and water. Lock lid in place and cook at high pressure for 30 minutes. Allow the pressure to release naturally.
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Transfer the chicken to a cutting board and shred. Return the chicken to the pot and stir in cilantro. Serve topped with additional cilantro, lime wedges, sour cream and diced avocado, if desired.
Tips
To make ahead: Prepare through Step 1 and freeze for up to 3 months.
Nutrition Facts (per serving)
256 | Calories |
3g | Fat |
37g | Carbs |
23g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1 1/4 cups | |
Calories 256 | |
% Daily Value * | |
Total Carbohydrate 37g | 13% |
Dietary Fiber 10g | 36% |
Total Sugars 4g | |
Protein 23g | 47% |
Total Fat 3g | 3% |
Saturated Fat 1g | 3% |
Cholesterol 41mg | 14% |
Vitamin A 494IU | 10% |
Vitamin C 11mg | 13% |
Folate 222mcg | 56% |
Sodium 703mg | 31% |
Calcium 95mg | 7% |
Iron 3mg | 18% |
Magnesium 110mg | 26% |
Potassium 961mg | 20% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.