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Number of Servings:

Only quantities of ingredients are changed; recipe Directions below will not reflect those changes.

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.

    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.

    Main Ingredient:

    chicken

    Category:  Soups

    Cuisine:  American

    Prep Time: 20 min
    Cook Time: 25 min

    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.

    Source

    Originally published as Guilt-Free Chicken Chili in Simple & Delicious February/March 2014

    Posted By:

    cookingmama

    Posted On:

    January 25, 2016

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