Awesome Chicken Chili

Peter's Night to Cook

A month ago, I thought spring was here.  My husband and I were all set to shift our culinary gears when we saw the grass beginning to look green.  We vowed to welcome spring, to put the slow cooker away and bring back our grilled summer favorites.

What was I thinking?!!  This is Wisconsin, after all.  There is a silver lining though.  When I came home a few nights ago, cold and tired, there was a delicious bowl of chicken chili waiting for me.  The new recipe came from the Milwaukee Journal Sentinel and is worthy of high marks for good nutrition.  Most importantly, it is truly delicious.  Here is the recipe – stay warm!  Spring will be here any day now.  (Don’t let the long list of ingredients scare you.  This is a very quick recipe.  Most of the ingredients are either seasonings or canned items.)

Chicken Chili with Black Beans

1 tablespoon canola oil

1 pound boneless, skinless chicken breasts, cut into bite-size pieces

1 medium chopped green bell pepper

1 medium chopped onion

1 tablespoon paprika

1-1/2 teaspoons   dried oregano

1 teaspoon ground cumin

1/2 teaspoon crushed red pepper

1 teaspoon garlic powder

1 can (15 ounces) rinsed low-sodium black beans

1 can (15 ounces) rinsed low-sodium great Northern beans

1 can (15.5 ounces) undrained diced no-salt-added, fire-roasted tomatoes

1 cup fat-free chicken broth

1 cup frozen corn, thawed

Reduced-fat sour cream

Lime wedges

Prep time:  20 minutes.  Cooking time:  about 30 minutes

Heat oil in a Dutch oven over medium heat.  Add chicken, bell pepper and onion; cook 6 to 8 minutes or until chicken is lightly browned.  Add paprika, oregano, cumin, red pepper and garlic powder; mix well.  Add all beans, tomatoes, broth and corn.  Bring to a boil; reduce heat to low and simmer 20 minutes.  Garnish with sour cream and lime wedges.

Per cup:  211 calories, 25g carbohydrate, 19g protein, 4g fat, 36mg cholesterol, 176mg sodium, 6g fiber.  (Nutrition Brownie Points for low sodium, high protein and fiber)           


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