Chapter 7

Spoonfuls of Goodness: Soups, Chowders, and Chili

In This Chapter

Defining soups, chowders, and varieties of chili

Enjoying soups, chowders, and chili from your slow cooker

Using Mother’s secrets for the ultimate soup experience

Recipes in This Chapter

Cuban Black Bean Soup

Beef Barley Mushroom Soup

Split Pea Soup with Ham

Minestrone Soup

Borscht

Fisherman’s Chowder

Corn and Lima Bean Chowder

Chunky Vegetable Chili

Tailgate Chili for a Crowd

White Bean and Chicken Chili

E veryone likes soup. In fact, there’s nothing to dislike. Soups taste good and can even make us better when we we’re not feeling well. Because they come in an endless variety, they’re never boring. Some are thick like chowders, while others are creamy. Some are bland, and others, like chili, can be spicy. But the one thing they all have in common is that they come out great when made in a slow cooker, because slow simmering extracts all the goodness found in each and every ingredient.

What’s in a Name?

Order soup from a menu, and you have a preconceived notion of what you will be served. Generically, soup is any combination of meat, poultry, fish, or vegetables, cooked together with liquid. Naturally it is “soupy” and is always eaten with a spoon. Soups are filling and nurturing and are a part of every culture.

Soups like chowder and chili have also created a popular following. When it comes to clam chowder, there are two very distinct types: New England clam chowder, which is white and made with milk, and the Manhattan version, which is red and made from tomatoes. Both sides claim theirs is the true chowder and the other an impostor! Chowder doesn’t necessarily have to be made with seafood. As you can see with our Corn and Lima Bean Chowder, it can also be made with ingredients such as vegetables.

Chili, on the other hand, has developed a cultlike following over the years. Chili cookoffs are a culinary pastime in many American communities nationwide, with local cooks plying their culinary skills to see who makes the meanest chili in town!

Making the Very Best Soups

Close your eyes and think of the soup. What associations come to mind? Mom? Grandma? Or perhaps the Campbell’s Soup kids? Soups, chowders, and chili are bowls full of goodness that evoke strong emotions of well being and, yes, love. They also are relatively simple to prepare. In the following list, we share with you some of the soup secrets we picked up along the way, with 60 years of collective cooking practice between the two of us.

Soups are flexible, forgiving dishes as long as you don’t overdo cooking them. You want to cook them sufficiently so that the ingredients are tender but not overcooked to the stage that they begin to lose flavor and become insipid.

Flavors should be balanced so that one flavor doesn’t overwhelm another.

Always use the freshest ingredients available in order to extract maximum flavor during cooking.

Always use a sufficient amount of seasoning so that the soup is flavorful, without one spice or herb overpowering the other. With the exception of cooking dried beans, season with salt from the beginning in order to enhance flavor.

Salt dried beans after they have cooked and are tender. When dried beans are cooked with salt, the outer skins remain tough and never seem to soften.

If time allows it, sauté any onion and vegetables in a bit of oil in a skillet. Doing so provides the dish with a mellow base to get things off to a good start.

Because you eat these dishes with a spoon, cut the ingredients into bite-sized uniform pieces. By cutting them into the same size, you also reduce the chance that one ingredient will overpower another.

Soups, chowders, and chili don’t like to be rushed, so that’s why making them in a slow cooker is ideal. If you don’t have time in the morning for all the chopping and dicing, do so the night before and assemble the soup before heading out the next day. Imagine the wonderful aroma that will welcome you when you return eight hours later!

Soups

There should be no doubt in anyone’s mind that the United States is a melting pot, especially when you peek into its soup kettle. Recipes for soups from the Caribbean, Central and Eastern Europe, the Mediterranean, and Asia, are as mainstream today as macaroni and cheese. America’s love of soup is so strong and we have accepted and adapted so many different types that eventually the cultural boundaries dividing these soups have been erased. We share with you an eclectic but popular selection of soup recipes ranging from Cuban black bean soup to Russian borscht, especially adapted to be made even easier in the slow cooker.

Cooking dried beans in a slow cooker

Did you know that you can cook dried beans in your slow cooker for use in your recipes? The overall cooking time is about 15 hours, so plan accordingly.

1. Pick over dried beans to remove any foreign particles.

2. Rinse well under cold water. Place in a 4- to 6-quart slow cooker.

3. For every pound of dried beans (approximately 2 cups), add 6 cups of room temperature water. Do not cook less than 1 pound of beans, nor more than 2 pounds at a time.

One cup of dried beans, such as kidney, navy, and black, yields approximately 2 cups cooked beans.

Do not add salt, because it toughens the skin of the bean. Beans can be salted after cooking, when they’re tender.

4. For added subtle flavor, include a bay leaf and an onion stuck with a few cloves with the beans.

5. If you like your bean soup thick, add a diced potato to the soup. When the soup is done cooking, smash it along the side of the pot with back of large spoon.

6. Cover and cook on low for 13 to 15 hours, or overnight, until tender.

7. Season cooked beans with salt to taste.

8. Store cooled beans in the cooking liquid in the refrigerator for up to 4 days.

Cuban Black Bean Soup

Black beans or turtle beans are a Cuban staple served — if not at every meal — at least at every other meal. This wonderfully thick bean soup makes the perfect one-pot meal.

Preparation time: 20 minutes

Cooking time: Low 7 to 8 hours

Yield: 8 servings

2 tablespoons olive oil

1 large onion, chopped

2 cloves garlic, minced

1 medium green bell pepper, cored, seeded, and diced

2 carrots, chopped

2 celery stalks, chopped

1 tablespoon ground cumin

2 teaspoons dried thyme

1/2 teaspoon cayenne pepper

1/2 teaspoon freshly ground black pepper

2 cans (14.5 ounces each) diced tomatoes

4 cans (15.5 ounces each) black beans, drained and rinsed under cold water

2 chicken or vegetable bouillon cubes, crumbled

2 bay leaves

6 cups water

2 tablespoons balsamic vinegar

1 Spray a 6-quart slow cooker with vegetable oil cooking spray.

2 Heat the olive oil in a large nonstick skillet over medium heat. Add the onion, garlic, and green pepper and cook until soft, 7 to 8 minutes. Add the carrots, celery, cumin, thyme, cayenne, and black pepper and cook for 5 minutes.

3 Place the cooked vegetable mixture in the slow cooker. Add the diced tomatoes, black beans, bouillon cubes, bay leaves, and water. Stir to combine.

4 Cover and cook on low for 7 to 8 hours, or until the vegetables are tender.

5 Stir in the vinegar before serving.

Per serving: Calories 204 (From Fat 34); Fat 4g (Saturated 0.5g); Cholesterol 0mg; Sodium 1529mg; Carbohydrate 39g (Dietary Fiber 12g); Protein 10g.

Beef Barley Mushroom Soup

It’s unfortunate that barley is not as popular as it should be. Known to mankind since the Stone Age, this hardy grain has been used over the course of time as a form of currency, ground into flour to make bread, turned into porridge, and slowly simmered in soups and stews. Today most home cooks use barley, an excellent source of soluble fiber, only in soup.

This happens to be one of our favorite dishes to prepare on those crazy days leading up to the holidays in December. We simply place all the ingredients in the slow cooker before heading out in the early morning to beat the mall crowds. Then we return home in the evening tired and hungry and ready to be refortified by a bowl of this rich and satisfying soup.

Preparation time: 10 minutes

Cooking time: Low 5 to 7 hours

Yield: 6 servings

1 large onion, minced

1/2 pound very lean beef stew meat, cut into 1/2-inch cubes

3 carrots, diced

3 celery stalks, diced

1/2 pound small white mushrooms, stems trimmed, quartered

1/4 pound shiitake mushrooms, stems trimmed, quartered

1 bay leaf

3 tablespoons minced Italian flat-leaf parsley

1 cup pearl barley

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 cups Master Chicken Broth (Chapter 14), or 1 can (48 ounces) low-sodium canned chicken broth

2 cups water

1 Lightly spray a 4- to 6-quart slow cooker with vegetable oil cooking spray.

2 Place the meat, onion, carrots, celery, white and shiitake mushrooms, bay leaf, parsley, barley, salt, and pepper in the slow cooker. Pour the broth and water over all and stir to combine.

3 Cover and cook on low for 5 to 7 hours, or until the meat, vegetables, and barley are tender. Add salt to taste.

Per serving: Calories 281 (From Fat 70); Fat 8g (Saturated 2.5g); Cholesterol 24mg; Sodium 969mg; Carbohydrate 38g (Dietary Fiber 8g); Protein 17g.

Split Pea Soup with Ham

We always make this soup whenever we’ve had ham for a celebration or holiday dinner because ham makes the difference between good split pea soup and the best. Don’t add too much, or you will overpower the mellow flavor of the peas. Add just enough to impart some smoky flavor. If you were lucky and the ham had a bone, add that, too, as long as it fits in the slow cooker. You’ll be amazed how much more flavor you’ll get. Just be sure to remove any visible fat from the bone before doing so.

Cooking the vegetables first adds depth to the flavor of this soup. However, if preparation time is an issue, eliminate Step 2 and proceed with Step 3, adding the vegetables raw.

Preparation time: 20 minutes

Cooking time: Low 8 to 9 hours

Yield: 6 servings

2 tablespoons olive oil

2 large onions, chopped

2 cloves garlic, minced

2 carrots, diced

2 celery stalks, diced

1 medium potato, peeled and diced

1 bag (16 ounces) green split peas, rinsed under cold water

1 cup diced smoked or boiled ham

1 1/2 teaspoons dried marjoram

1 tablespoon salt

1/4 teaspoon freshly ground black pepper

9 cups water

1 Spray a 6-quart slow cooker with vegetable oil cooking spray.

2 Heat the olive oil in a large nonstick skillet over medium heat. Add the onions and garlic and cook until soft, 7 to 8 minutes. Add the carrots, celery, and potato and cook for 5 minutes.

3 Place the cooked vegetable mixture in the slow cooker. Add the split peas, ham, marjoram, salt, pepper, and water. Stir to combine.

4 Cover and cook on low for 8 to 9 hours. Stir after 5 hours, if possible, or 1 hour before serving.

Tip: If you have a food processor, use it to mince the garlic and chop the vegetables. Begin by placing the garlic in the food processor container along with the carrots, cut into 1-inch pieces. Press the pulse switch two times; add the onion, quartered, and pulse two times. Add the celery and pulse two times. By the time you’re done, the garlic should be minced and the vegetables coarsely chopped. If not, hit the pulse switch two more times.

Per serving: Calories 398 (From Fat 69); Fat 8g (Saturated 1.5g); Cholesterol 14mg; Sodium 1558mg; Carbohydrate 59g (Dietary Fiber 22g); Protein 26g.

Minestrone Soup

Minestrone is as Italian as pizza. Made with a wide variety of vegetables — our version includes eight different kinds — this Italian classic is also fragrant with herbs and grated cheese. Cooking the vegetables first adds depth to the flavor of this soup. However, if preparation time is an issue, eliminate Step 2 and proceed with Step 3, adding all the vegetables raw.

Preparation time: 20 minutes

Cooking time: Low 8 hours

Yield: 6 servings

3 tablespoons olive oil

1 medium onion, chopped

3 cloves garlic, minced

1 tablespoon dried Italian seasoning

1 can (14.5 ounces) basil-, oregano-, and garlic-flavored diced tomatoes

1 cup finely diced carrots

1 cup finely diced celery

1 cup finely diced zucchini

1 cup string beans, cut into 1/2-inch pieces

2 cups shredded cabbage

1 cup peeled and finely diced potatoes

1 tablespoon salt

1/2 teaspoon freshly ground black pepper

8 cups water

1 can (19 ounces) red kidney beans, drained and rinsed under cold water

1 1/2 cups ditalini (small, tube-shaped pasta)

1/3 cup freshly grated Parmesan or Pecorino Romano cheese

1 Spray a 6-quart slow cooker with vegetable oil cooking spray.

2 Heat the olive oil in a large nonstick skillet over medium heat. Add the onion and garlic and cook until soft, 7 to 8 minutes. Add the Italian seasoning, tomatoes, carrots, celery, and zucchini and cook for 5 minutes.

3 Place the cooked vegetable mixture in the slow cooker. Add the string beans, cabbage, potatoes, salt, pepper, and water. Stir to combine.

4 Cover and cook on low for 8 hours. Add the kidney beans and pasta 20 minutes before serving. Cook until the pasta is tender. (Figure 7-1 shows different types of pasta.)

5 Stir in the cheese and serve immediately.

Per serving: Calories 297 (From Fat 27); Fat 10g (Saturated 2g); Cholesterol 4mg; Sodium 1770mg; Carbohydrate 42g (Dietary Fiber 9g); Protein 12g.

Figure 7-1: Types of pasta.

Borscht

“I remember the first time I had borscht. I was in my mid-twenties and had been invited to dine at the then-renowned Russian Tea Room in New York City. It was the beginning of the holidays, and the atmosphere was charged. The borscht was served from a silver tureen, which only made it look redder than it really was. Served with a dollop of sour cream and a sprinkling of snipped dill, the soup had flavors that were earthy and yet at the same time exotic and memorable. Nowadays, I make it whenever my spirits need some uplifting since this wonderfully red soup brightens up even the gloomiest of days and moods!” — Tom

Preparation time: 15 minutes

Cooking time: Low 8 to 10 hours

Yield: 6 servings

2 pounds beets, peeled and cut into 1/2-inch cubes

1 large onion, coarsely chopped

2 carrots, coarsely chopped

1 celery stalk, coarsely chopped

1 large potato, peeled and diced

2 cloves garlic, minced

2 tablespoons snipped fresh dill, plus extra for garnish

1/2 teaspoon caraway seeds

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 cups Master Chicken Broth or canned, low-sodium broth

Sour cream (optional)

1 Lightly spray a 4- to 6-quart slow cooker with vegetable oil cooking spray.

2 Place the remaining ingredients in the slow cooker and stir to combine.

3 Cover and cook on low for 8 to 10 hours, or until the vegetables are tender. Add salt to taste.

4 If desired, serve with dollops of sour cream and fresh dill.

Per serving: Calories 145 (From Fat 12); Fat 1.5g (Saturated 0g); Cholesterol 1mg; Sodium 1046mg; Carbohydrate 28g (Dietary Fiber 6g); Protein 7g.

Forms of barley

Most of the barley eaten in the United States has been milled to remove the bran. Less-refined forms are available at health food stores. Here are the most common types of barley you’ll find at the store:

Hulled barley: This form of barley is worth seeking out because of its high nutrient and fiber content. Because only the outer hull is removed, the bran is left intact. It contains more iron and trace minerals than pearled barley, and four times the thiamin.

Pearl barley: To produce these pearly white granules, the barley grains are scoured six times during milling to completely remove their double outer husk and bran layer. This process also removes nutrients and some firmness. Pearl barley cooks faster than hulled barley and has a delicate, nutty flavor, making it very popular for cooking.

Pot or Scotch barley: Usually found in health food stores, this less-refined version of pearl barley is milled only three times, retaining part of the bran.

Chowders

Chowders remind us of vacation. Unlike chicken soup, they are regional and vary depending on geography and the local population. When we go to places on the coast, we seek out fish and seafood chowders that reflect the nautical heritage of the area. In rural farming communities, we expect bowls filled with chunky, garden-fresh vegetables simmered in a thick soup base. With this in mind, we share with you two of our favorite chowder recipes.

Fisherman’s Chowder

This is the sort of chowder we imagine that fishermen have slowly simmering in the galley on their trawlers as they bring in their nets with the day’s catch. It lends itself to the addition of many types of seafood. Try substituting 16 ounces of peeled, cleaned shrimp along with a dozen little neck clams for the monkfish.

Preparation time: 20 minutes

Cooking time: Low 7 to 8 hours

Yield: 6 servings

2 tablespoons olive oil

1 medium onion, chopped

2 cloves garlic, chopped

1 medium green bell pepper, cored, seeded, and diced

2 celery stalks, chopped

2 large potatoes, peeled and diced

2 cans (14.5 ounces each) basil-, oregano-, and garlic-flavored diced tomatoes

2 cups clam-flavored tomato juice

1 cup dry white wine or vegetable broth

1/4 teaspoon cayenne pepper

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 pound of monkfish or other firm-fleshed whitefish, cut into 1-inch pieces

3 tablespoons minced Italian flat-leaf parsley

1 Spray a 4- to 6-quart slow cooker with vegetable oil cooking spray.

2 Heat the olive oil in a medium nonstick skillet over medium heat. Add the onion, garlic, green pepper, and celery and cook until soft, 7 to 8 minutes.

3 Place the cooked vegetable mixture in the slow cooker. Add the potatoes, canned tomatoes, tomato juice, wine, cayenne pepper, salt, and black pepper. Stir to combine.

4 Cover and cook on low for 7 to 8 hours, or until the potatoes are tender. Add the fish and parsley and cook for 15 to 20 minutes, or until the fish flakes when cut with a fork.

Per serving: Calories 264 (From Fat 54); Fat 6g (Saturated 1g); Cholesterol 19mg; Sodium 1390mg; Carbohydrate 31g (Dietary Fiber 3g); Protein 15g.

Corn and Lima Bean Chowder

Lima beans are one of those foods that evoke strong emotions: Either you like them or you hate them — there’s really no middle ground. We both happen to like them. Having grown up on a farm in Ashtabula, Ohio, Glenna remembers sitting on the back porch on hot August afternoons shelling lima beans with her mother. Tom, on the other hand, thinks of lima beans as a tender version of his favorite fava bean. Regardless how you see it, we decided to turn these pale green oval beans into an end-of-the-summer chowder by pairing them up with farm-fresh corn and vibrant red bell peppers.

Preparation time: 20 minutes

Cooking time: Low 7 to 8 hours

Yield: 6 servings

2 tablespoons vegetable oil

1 large onion, chopped

1 large leek, white and light green parts only, washed well to remove all the grit, sliced thin

1 large red bell pepper, cored, seeded, and diced

1 cup fresh lima beans or 1 package (10 ounces) frozen lima beans, thawed

6 ears fresh corn, kernels sliced from the cob, or 3 cups frozen corn kernels, thawed

2 large potatoes, peeled and diced

4 cups Master Chicken Broth (Chapter 14) or canned low-sodium chicken broth

1 can (12 ounces) evaporated milk

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

4 fresh basil leaves, cut into very thin strips

1 Spray a 4- to 6-quart slow cooker with vegetable oil cooking spray.

2 Heat the vegetable oil in a large nonstick skillet over medium heat. Add the onion, leek, and red pepper and cook until soft, 7 to 8 minutes.

3 Place the cooked vegetable mixture in the slow cooker. Add the lima beans, corn, potatoes, chicken broth, evaporated milk, salt, and black pepper. Stir to combine.

4 Cover and cook on low for 7 to 8 hours, or until the vegetables are tender. Stir in the basil strips before serving.

Per serving: Calories 317 (From Fat 91); Fat 10g (Saturated 3g); Cholesterol 17mg; Sodium 813mg; Carbohydrate 47g (Dietary Fiber 6g); Protein 13g.

Chili

Not unlike clam chowder’s outspoken “white versus red” aficionados, chili enthusiasts are equally passionate about what they consider to be authentic chili. Originating in what is today Texas, the original chili con carne most likely consisted of meat cooked with chili peppers. Although no one is certain, it is believed that beans were added sometime around the 1920s and tomatoes ten years later. This regionally popular dish became mainstream during the Depression and WWII, when home cooks were looking for cheap and easy ways to turn a small amount of meat into a meal.

With guarded recipes and secret ingredients, many Americans are passionate about their chili. The slow cooker is perfect for making chili, which benefits from a slow simmer. We provide you with three very different recipes: a chunky vegetable chili that can easily become vegetarian by substituting vegetable broth for chicken broth, a more traditional meat and bean chili to feed a small army, and — finally — an unusual but very delicious white chicken chili.

Chunky Vegetable Chili

This chili, which is like a bowl of very thick vegetable soup, combines some of our favorite beans along with a rich, spicy tomato broth for added zest and flavor. You can be creative when you make this dish by adding other vegetables that may be in season or in your refrigerator.

Preparation time: 20 minutes

Cooking time: Low 7 to 8 hours

Yield: 6 servings

2 tablespoons olive oil

1 large onion, chopped

4 cloves garlic, minced

1 large green bell pepper, cored, seeded, and chopped

1 large red bell pepper, cored, seeded, and chopped

2 carrots, chopped

2 celery stalks, chopped

1 tablespoon ground chili powder

2 teaspoons ground cumin

1 teaspoon paprika

2 teaspoons dried oregano

1 teaspoon salt

1 can (15.5 ounces) black beans, drained and rinsed under cold water

1 can (15.5 ounces) red kidney beans, drained and rinsed under cold water

1 can (15.5 ounces) chickpeas, drained and rinsed under cold water

1 can (14.5 ounces) diced tomatoes

2 cups spicy tomato juice or Bloody Mary mix

1 bunch cilantro, leaves only, chopped

Shredded cheddar cheese (optional)

1 Spray a 6-quart slow cooker with vegetable oil cooking spray.

2 Heat the olive oil in a large nonstick skillet over medium heat. Add the onion, garlic, and peppers and cook until soft, 7 to 8 minutes. Add the carrots, celery, chili powder, cumin, paprika, oregano, and salt. Cook for 5 minutes.

3 Place the cooked vegetables in the slow cooker. Add the black beans, kidney beans, chickpeas, tomatoes, and tomato juice. Stir to combine.

4 Cover and cook on low for 7 to 8 hours, or until the vegetables are tender. Stir in the cilantro before serving. If desired, garnish with the cheddar cheese.

Per serving: Calories 276 (From Fat 58); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 1645mg; Carbohydrate 47g (Dietary Fiber 15g); Protein 13g.

Tailgate Chili for a Crowd

This recipe is meant to feed a crowd of hungry people, providing at least 10 hearty servings. It’s the perfect dish to prepare for a tailgate party before the game or at halftime. Because it freezes well, you could also make a batch of this chili and freeze it in dinner-size portions to be eaten on rainy days when time is short. You can spice it up or not, depending on the type of salsa you prefer.

Preparation time: 20 minutes

Cooking time: 8 hours

Yield: 10 servings

2 pounds lean ground beef or ground turkey

2 jars (16 ounces each) your favorite brand of chunky salsa

2 cans (14.5 ounces each) diced tomatoes, undrained

2 cans (15 ounces each) red kidney beans, drained and rinsed under cold water

1 bag (16 ounces) frozen corn kernels, thawed

2 tablespoons ground chili powder

2 teaspoons ground cumin

2 teaspoons garlic salt

2 teaspoons dried oregano

Shredded cheddar cheese (optional)

1 Lightly spray a 6-quart slow cooker with vegetable oil cooking spray.

2 Brown the ground beef in a large nonstick skillet until no longer pink, stirring to break up any large pieces. Drain off any fat. Place the beef in the slow cooker.

3 Add the salsa, tomatoes, kidney beans, corn, chili powder, cumin, garlic salt, and oregano. Stir to combine.

4 Cover and cook on low for 8 hours. If desired, garnish with the cheddar cheese.

Per serving: Calories 371 (From Fat 149); Fat 17g (Saturated 6.5g); Cholesterol 63mg; Sodium 1171mg; Carbohydrate 32g (Dietary Fiber 9g); Protein 25g.

White Bean and Chicken Chili

This hearty stewlike chili is different from the typical chili in that it doesn’t have any ground chili powder or tomato, and is made with chicken. Nevertheless, the flavors are bold, making for a different yet delicious chili.

Preparation time: 25 minutes

Cooking time: 7 to 8 hours

Yield: 6 servings

3 tablespoons olive oil

2 boneless chicken breasts

1 medium onion, chopped

4 cloves garlic, minced

1 medium-size jalapeño pepper, seeded and chopped

2 teaspoons dried oregano

1 teaspoon ground cumin

2 cans (15 ounces each) white kidney beans, drained and rinsed under cold water

3 cups Master Chicken Broth (see Chapter 14) or canned low-sodium chicken broth

1/2 cup minced cilantro leaves (optional)

2 cups shredded sharp cheddar cheese (optional)

1 Lightly spray a 4- to 6-quart slow cooker with vegetable oil cooking spray.

2 Heat 2 tablespoons of the olive oil in a large nonstick skillet over medium-high heat. Add the chicken breasts and cook until no longer pink on the outside, about 5 to 6 minutes. Remove and place in the slow cooker. Add the remaining oil and cook the onion, garlic, jalapeño pepper, oregano, and cumin for 7 to 8 minutes, or until soft. Place in the slow cooker.

3 Add the white kidney beans and broth. Stir to combine.

4 Cover and cook on low for 7 to 8 hours, or until the chicken is very tender and shreds easily.

5 Remove the chicken from the slow cooker and shred with a fork. Return to the slow cooker and stir to combine. Add salt to taste. To thicken the chili, mash some of the beans against the side of the pot with the back of a large mixing spoon. If desired, garnish with the cilantro and cheese.

Per serving: Calories 409 (From Fat 199); Fat 22g (Saturated 9.5g); Cholesterol 80mg; Sodium 1075mg; Carbohydrate 26g (Dietary Fiber 8g); Protein 34g.