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No-Time-Flat Chicken Chili

Related recipes: Soup, High-Fiber Diet
No-Time-Flat Chicken Chili: Main Image

Quick Facts

Servings: 6
The spices, chicken and beans in this dish make a substantial combination. Add rice and a green salad to make a scrumptious meal.

Ingredients

  • Spice Blend1/4 cup mild chili powder
  • 1 Tbs ground cumin
  • 2 Tbs dried oregano, crumbled between the fingers
  • 1 tsp salt
  • Chili2 Tbs vegetable oil
  • 1 large onion, chopped (about 1 cup)
  • 1 large green bell pepper, chopped (about 1 cup)
  • 1 (7 ounce) can diced mild chilies, undrained
  • 1 (6 ounce) can tomato paste
  • 1 Tbs jarred minced garlic
  • 3 cups rotisserie chicken chunks, skin removed
  • 1 (28 ounce) can crushed tomatoes in puree
  • 1 (15 ounce can) kidney beans, undrained
  • 1 (15 ounce can) pinto beans, undrained
  • 1 (14 1/2 ounce) can fat-free less-sodium chicken broth (about 1 3/4 cups)
  • 1/2 cup finely chopped cilantro

Directions

  • Spice BlendMix the ingredients together in a small bowl and set aside.
  • ChiliLightly coat a Dutch oven with nonstick cooking spray. Heat the oil in the pan over medium-high heat. Add the onion and bell pepper, and cook, stirring frequently, until they begin to soften, about 4 minutes. Lower the heat to medium, add chiles, tomato paste, garlic, and spice blend, and cook for 2 minutes, stirring constantly. Add the chicken, tomatoes, beans, and broth, stir well and bring to a boil, stirring frequently. Turn the heat to low and simmer, covered, for 15 minutes, stirring frequently. Stir in the cilantro and serve.
Recipe courtesy of Rotisserie Chickens to the Rescue by Carla Fitzgerald Williams. Copyright 2003 Carla Fitzgerald Williams. All Rights Reserved. Published by Hyperion. Available wherever books are sold.

Variation: Chili powders are blends of spices, so try different brands to find the ones you like.

Cooking Tip: The spices in this dish are double-developed: once when they cook with the onion, pepper, chilies, and tomato paste, and again when they simmer away in the pot.

Nutrition Note: The beans, tomatoes, and chicken put this on my "good-for-you" list.

Serving Suggestion: Leftover chili pairs with a 28 ounce tube of polenta to make a great chili pie. Lightly coat an 8 x 8-inch baking pan with nonstick cooking spray. Pour about 3 cups of chili into the pan. Top with 1/2-inch-thick slices of polenta and sprinkle with 2 cups already-shredded Cheddar cheese. Bake in a 350 F oven until the filling is bubbly and the cheese melts.

Nutrition Facts

Calories 416
  Calories from Fat 109 (26%)
(19%)Total Fat 12g
(11%)Saturated Fat 2g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
(18%)Cholesterol 52mg
(64%)Sodium 1537mg
(45%)Potassium 1566mg
Total Carbohydrate 50g
(65%)Dietary Fiber 16g
Sugars 6g
Sugar Alcohols 0g
(64%)Protein 32g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright 2014 Aisle7. All rights reserved. Aisle7.com

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The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.

 
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