Healthy Recipes

Quick Chicken Chili

Description

4 servings

about $2.47 per serving

Cooking spray
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 cups fat-free, low-sodium chicken broth (or 1 16-oz can)
2 ( 15.5 oz) cans no-salt-added or low-sodium beans, drained and rinsed (mix or match pinto, red, kidney or navy)
1/2 teaspoon pepper
1 teaspoon cumin
1/2 teaspoon chili powder (optional)
1  medium jalapeno, chopped (optional if you like spicy chili)
Chopped fresh cilantro (optional)
1/2 cup low-fat or fat free sour cream (optional)

1.     Remove visible fat from chicken, cut into bite-sized pieces.

2.     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)

3.     Lightly mash the drained, rinsed beans with a fork.

4.     Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.

5.     Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)

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’s cheaper! Be sure to check for specials or sales.

Per serving:

Calories	344
Total Fat	3.0 g
Saturated Fat	0.5 g
Trans Fat	0.0 g
Polyunsaturated Fat	0.5 g
Monounsaturated Fat	1.0 g
Cholesterol	73 mg
Sodium	174 mg
Carbohydrates	41 g
Fiber	10 g
Sugars	7 g
Protein	39 g

Dietary Exchanges:  2  1/2 starch, 1 vegetable, 4 lean meat