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5 Low-sodium Slow Cooker Meals

White Chicken Chili

After a day of raking leaves, there's nothing more comforting than coming inside to a big pot of warm, hearty, ready-to-eat chili. "White" chili recipes use chicken and white beans rather than the traditional red meat and beans. Most also call for canned beans -- which jack up both the sodium and the cost of the meal.

Instead of canned beans, use dried beans. You'll need to soak them overnight, but the dried beans add only 20 milligrams of sodium per half cup of cooked beans, compared to 460 milligrams per half cup of canned beans.

White Chicken Chili Recipe

The night before:

  • Cover 3 skinless chicken breasts (with ribs) with water; add 1 teaspoon each of poultry seasoning and white pepper, and boil for one hour. Let the chicken cool, and then remove it from the bones and chop or shred it. Save the broth.
  • Place 1 pound of dried Great Northern beans in a large pot; drown them in water, cover the pot with a lid, and let the beans soak overnight.

To prepare the chili:

  1. Drain the beans and place them in the slow cooker insert.
  2. Chop up 1 large onion, 4 celery stalks, and 4 to 6 green chili peppers; add them to the beans.
  3. Place the shredded, cooked chicken on top of the vegetables.
  4. Measure the broth from boiling the chicken; add water to make the total liquid equal 5 cups.
  5. Mix one-eighth to one-quarter teaspoon red pepper, 2 teaspoons cumin, 1 tablespoon cilantro, 1 bay leaf, and 1 cup commercial sour cream into the liquid; pour everything into the slow cooker.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).