Quick Chicken Chili - 41g Carbs, 10g Fiber, 7g Sugar
From: www.heart.org
This Simple Cooking with Heart recipe is a yummy twist on traditional chili, switching in chicken for ground beef. It's easy to make in a hurry!
Serves: 4
Non-stick cooking spray
1 lb boneless, skinless chicken breasts or tenderloins, all visible fat discarded OR
1 lb ground white meat chicken or turkey
1 medium onion, finely chopped
1 medium bell pepper (any color), chopped
3 clove garlic, minced OR
1 tsp jarred, minced garlic
2 cup fat-free, low-sodium chicken broth OR
1 16 oz canned, fat-free, low-sodium chicken broth
2 15.5- oz canned, no-salt-added or low-sodium beans (mix or match pinto, red, kidney or navy), drained, rinsed
1/2 tsp pepper
1 tsp cumin
1/2 tsp chili powder (optional)
1 medium chopped jalapeno (optional if you like spicy chili)
Fresh cilantro (optional)
1/2 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 dollop of sour cream (optional)
Additional Tips
Budget Tip: when buying chicken, tenderloins are often less expensive than breasts – in recipes like this one where you cut the chicken into bit-size pieces the cut makes no difference so pick whatever is cheaper! Be sure to check for specials or sales.
Serves: 4
Nutrition per Serving: 344 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 73mg Cholesterol, 174mg Sodium, 41g Carbs, 10g Fiber, 7g Sugars, 39g Protein
Dietary Exchanges: 2 1/2 starch, 1 vegetable, 4 lean meat
Posted by: chefgloria1030@yahoo.com
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