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Healthy Chicken Chili
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Brief Description
Guilt-free version of Cincinnati-style chicken chili, perfect for a rainy day or Sunday dinner. Make enough to save for later in the week; freezes well.
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Main Ingredient
chicken
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Category: Soups
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Cuisine: American
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Prep Time: 20 min(s)
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Cook Time: 25 min(s)
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Recipe Type: Public
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Source:
Originally published as Guilt-Free Chicken Chili in Simple & Delicious February/March 2014
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Tags:
Quick & Easy Gluten-Free Dairy-Free Party Dutch Oven Tailgating
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Notes:
3/4 cup chili with 1/2 cup cooked brown rice (calculated without optional toppings) equals 326 calories, 5 g fat (1 g saturated fat), 41 mg cholesterol, 411 mg sodium, 50 g carbohydrate, 10 g fiber, 21 g protein.
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Posted By: cookingmama
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Posted On: Jan 25, 2016
Number of Servings:
Ingredients:
- 1 pounds - lean ground chicken
- 1 - medium onion chopped
- 1 - medium sweet red pepper chopped
- 4 cloves - garlic minced
- 2 cans - (15 ounces each) pinto beans rinsed and drained
- 1 cans - (28 ounces) diced tomatoes undrained
- 1 cups - water
- 1 tablespoons - tomato paste
- 2 tablespoons - baking cocoa
- 2 tablespoons - chili powder
- 1 tablespoons - ground cumin
- 1/2 teaspoons - coarsely ground pepper
- 1/4 teaspoons - salt
- 4 cups - hot cooked brown rice
- - Optional toppings: Greek yogurt, reduced-fat shredded cheddar cheese and/or sliced jalapeno peppers
Directions:
In a Dutch oven or large pot, cook chicken, onion, red pepper and garlic over medium heat 6-8 minutes or until chicken is no longer pink and vegetables are tender, breaking up chicken into crumbled pieces; drain.
Stir in the beans, tomatoes, water, tomato paste, cocoa and seasonings. Bring to a boil.
Reduce heat and simmer, uncovered, for 15-20 minutes or until flavors are blended.
Serve with rice and, if desired, toppings of your choice.
Freezer option: Freeze cooled chili in freezer containers. When ready to use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water or reduced-sodium broth if necessary, and serve with brown rice and toppings, as desired.
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