Chicken, Corn and Black Bean Chili

This yummy low sodium chili is a little different from the standard variety, thanks to the addition of corn, meaty chunks of chicken and the virtual absence of tomatoes – save for the paste. My husband (the chili connoisseur) declared it “Delicious.” To be perfectly honest he didn’t say much else, he was too busy cleaning his bowl. Partner with some homemade cornbread for a truly heavenly meal. Recipe adapted from Kitchen Basics Healthy Cooking with Stock.

Serves 8.

SODIUM CONTENT: 133 mg per serving


2 c. Kitchen Basics Unsalted Chicken Stock
2- 15-oz. cans no salt added black beans, drained and rinsed
1- 6-oz. can no salt added tomato paste
2 c. frozen corn kernels
1 onion, peeled and diced
1 red bell pepper, seeded and diced
2 cloves garlic, minced
freshly ground black pepper to taste
2 lbs. boneless skinless chicken breasts, cut into 1-inch pieces
2 T. cornstarch
2 T. no salt added chili powder
1 t. ground cumin


Place all of the ingredients into the slow cooker, then stir to combine.

Set slow cooker to low, cover and cook for 6-8 hours. Serve plain or garnished with chopped cilantro, if desired.

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6 Responses to Chicken, Corn and Black Bean Chili

  1. Laura Lowery says:

    How do you measure a serving of this chili, and of your other chilis and stews? I will be doing some cooking for my mother-in-law who is scrupulously tracking her sodium intake, and I want to make sure I give her the proper serving size so she can track accurately. Thank you!

    • Christy says:

      Hi Laura! Each serving would be 1/8th of the total chili. I’m sorry I don’t have the precise serving size; moving forward I will try to include that information. Hope she enjoys it! Best wishes, Christy

    • Christy says:

      For the other chilis, stews, soups, etc. the serving size would be measured similarly. Hope this helps!

  2. Ang Joseph says:

    I made this for make ahead lunches for myself. Divided it up into single serve portions and ta da! Easy grab and go lunches. I’ve been eating it on and off for the last two weeks.
    Now I’m actually eating good food instead of grabbing the fridge door, opening it up and thinking – CRAP! I can’t eat ANYTHING! What am I going to eat?! I guess I’ll just chomp on some shredded wheat and half skip eating, again…

    Thanks again for yet another great recipe!

    • Christy says:

      WOOHOO! That’s awesome to hear, Ang! So glad you’re enjoying the recipe, and great idea to divide into easy re-heatable servings! Yayyyy!

      Have a great day!

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