Hearty Black Bean Chowder - Crock Pot Recipe

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Ingredients:

Serving

1 medium onion, diced
1 (15 oz) can black beans , do not rinse, drain
1 (15 oz) can diced tomatoes
1 cup frozen corn
1 (14 oz) can fat-free refried beans (the hot ones if you like spicy )
1 cup fat free chicken broth (or vegetable broth for vegetarian's)
3 tbsp taco seasoning
1/2-1 tsp cayenne pepper
1/4 cup fresh cilantro, chopped (optional)
6 tbsp nonfat sour cream (optional)

Directions:

Combine everything EXCEPT cilantro and sour cream in crock-pot.
Cook on low for 8-9 hours. I like to turn crock-pot to high the last 20-30 minutes to allow soup to thicken.
If using, top with 1 tablespoon of sour cream and sprinkle with cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	193.71 Kcal (811 kJ)
Calories from fat	76.38 Kcal
		% Daily Value*
Total Fat	8.49g	13%
Cholesterol	18.4mg	6%
Sodium	341.77mg	14%
Potassium	228.61mg	5%
Total Carbs	23.78g	8%
Sugars	4.74g	19%
Dietary Fiber	2.4g	10%
Protein	6.02g	12%
Vitamin C	2.9mg	5%
Iron	1.3mg	7%
Calcium	67mg	7%

Amount Per 100 g
Calories	147.12 Kcal (616 kJ)
Calories from fat	58.01 Kcal
		% Daily Value*
Total Fat	6.45g	13%
Cholesterol	13.97mg	6%
Sodium	259.57mg	14%
Potassium	173.63mg	5%
Total Carbs	18.06g	8%
Sugars	3.6g	19%
Dietary Fiber	1.82g	10%
Protein	4.57g	12%
Vitamin C	2.2mg	5%
Iron	1mg	7%
Calcium	50.9mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.1

Points
5

PointsPlus

Good Points

saturated fat free,
low cholesterol

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