BBQ Chicken Soup


For the BBQ Sauce:
1 tablespoon olive oil
1/2 yellow onion, peeled and diced
2 cups tomato sauce
5 tablespoons tomato purée
2 garlic cloves, peeled and minced
5 tablespoons honey
3 tablespoons balsamic vinegar
2 tablespoons Worcestershire sauce
For the Soup:
1 pound boneless, skinless chicken breasts
1 (10.8-ounce) bag frozen corn
1 (15-ounce) can black beans, drained and rinsed
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 cup fresh mushrooms, chopped
1/4 red onion, peeled and chopped
2 cups BBQ sauce (see recipe for our homemade BBQ sauce)
3 cups low-sodium chicken broth
1 tablespoon chili powder
1/2 teaspoon salt
1/2 teaspoon pepper
Reduced-fat sour cream, for serving
Reduced-fat shredded cheddar cheese, for serving


  1. To make the BBQ Sauce: In a sauté pan, heat the olive oil over medium heat. Add the onion and sauté for about 5 minutes, or until translucent. Add the remaining ingredients, stir, and sauté for about 10 minutes.
  2. To make the Chicken Soup: Place uncooked chicken breasts in a large slow cooker. Add corn, black beans, red and yellow bell peppers, mushrooms, and red onion.
  3. In a separate bowl, mix 2 cups BBQ sauce, chicken broth, chili powder, salt, and pepper. Pour the BBQ sauce mixture into the slow cooker, covering the chicken and vegetables completely. Cook, covered, on high heat for 6 hours. About 30 minutes before serving, remove the chicken breasts, and shred the chicken. Place the shredded chicken back into the slow cooker and stir. Keep the lid off for the last 30 minutes of cooking time. Serve topped with sour cream or cheddar cheese.
SOURCE:  The 2015 Healthy Lunchtime Challenge Cookbook