Quick Chicken Chili
American Heart Association’s Simple Cooking with Heart Program | 10/15/2013, 6:05 a.m.
Chili hits the spot in cooler weather. It tastes good and is good for you. This simple recipe is low in fat and sodium and has 10 grams of fiber and 39 grams of protein in one serving. It will stick to your ribs and keep you feeling full longer.
4 servings / About $2.47 per serving
1 pound boneless, skinless chicken breasts or tenderloins or 1 pound ground white meat chicken or turkey
1 medium onion, finely chopped
1 medium bell pepper, chopped (any color)
1 teaspoon or 3 cloves minced garlic
2 (15.5 oz) cans no-salt-added or low-sodium beans, drained and rinsed (mix or match pinto, red, kidney or navy)
2 cups fat-free, low-sodium chicken broth (or 1 16-oz can)
½ teaspoon pepper
1 teaspoon cumin
½ teaspoon chili powder (optional)
1 medium jalapeno, chopped (optional if you like spicy chili)
Chopped fresh cilantro (optional)
½ cup low-fat or fat-free sour cream (optional)
- Remove visible fat from chicken; cut into bite-sized pieces.
- Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium heat until chicken is no longer pink (about 7 minutes).
- Lightly mash the drained, rinsed beans with a fork.
- Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
- Spoon chili into bowls and top with chopped fresh cilantro and/or a dollop of sour cream (optional).
Budget Tip: When buying chicken, tenderloins are often less expensive than breasts. In recipes like this one, in which you cut the chicken into bite-size pieces, the cut makes no difference, so pick whatever’s cheaper! Be sure to check for specials or sales.