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Self-Care: Nourishing Recipe

Eating a hot meal with your family at the end of a long day ranks high on the list of important things to do. However, once you're home it seems there are a million other tasks (and children) needing your attention. Spending an hour preparing a meal isn’t always an option.

Whether you’re working inside or outside of the home, cooking a nutritious meal for your family can be a daunting task. As a Certified Professional Coach and Energy Leadership Index Master Practitioner, I was recently coaching a working mom who was struggling with this in her routine, and the conversation led to some of my time management tips.

One simple solution to this struggle is throwing dinner in the crock pot in the morning, that way your meal is ready-to-devour at the end of the workday.

This recipe for Chicken Tortilla Soup is not only healthy, it’s also hearty and delicious. Both low calorie and full of protein, you can expect to feed at least four adults with this recipe below.

Healthy Chicken Tortilla Soup Recipe


1 can of black beans

2 cans of chili beans

2 cans of diced stewed tomatoes

1 can whole kernel corn

Chicken broth (between 20 to 26 ounces, depending on how soupy you like it)

2-3 cloves garlic, minced

1 teaspoon chili powder

1 teaspoon cayenne pepper

2 small serrano peppers, diced

Pepper and salt, to taste

Fully-cooked rotisserie chicken


  1. The morning before you head to work, take the fully-cooked chicken, and pull it apart into pieces.

  2. Place all the ingredients in the crock pot, and cook it on the “low” setting.

  3. When you get home, ladle the soup into the bowl. Top it with tortilla strips and grated cheese. Dollop with some sour cream if you're feeling adventurous.

Note: If you don’t like spicy foods, take it easy on the peppers.

For more insight on how to successful overcome any roadblocks in your life, contact Growing Forward to schedule your free 20-minute phone consultation now.

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