Wednesday, January 18, 2012

Chicken Corn Chili

This is another recipe we stumbled upon thanks to our magazines. I've been wanting to include more beans into our diet since they are such a great source of fiber, protein and iron. I'm excited to have these from a non-meat, non-soy source. This recipe is nice because it's quick, easy and reheats super well. We made this before I gave birth to Vince and froze multiple portions to have after he was here. It was nice to be able to pop things from the freezer out and voila - a good, healthy dinner.


Olive Oil
1 small onion (chopped)
2 cloves garlic (minced)
1 jalapeno pepper (chop half and slice half)
1 4 oz can of green chiles
1 tsp cumin
2 cups chicken broth (low sodium preferred)
2 cups shredded rotisserie chicken
2 15 oz cans of large white or pinto beans (1 can undrained, 1 can drained and rinsed)
1 cup corn
1 cup cheese (monterey jack or white cheddar)

1. Heat olive oil in a large pot - medium heat
2. Cook onions until soft
3. Add garlic, chopped jalapeno, green chiles, and cumin
4. Cook approx 2 minutes
5. Stir in chicken broth, chicken and beans (including the liquid from the undrained can)
6. Bring to a boil and then lower heat to medium-low
7. Simmer until thickened (approx 15 minutes)
8. Mash the chili until half the beans are broken up
9. Add corn and 1/2 cup cheese
10. Portion into bowls and add sliced jalapeno as desired


Things to note: we don't use the sliced jalapeno. Also if you don't want it to be overly hot, remove the seeds from the pepper. Toppings to consider for this include cilantro, cheese (the recipe adds monterey jack or white cheddar), sour cream and/or cornbread. 

One of the neat things about this recipe is that it also included the nutritional information. Keep in mind that it doesn't take into account the toppings, and also has a full cup of cheese. We don't add the cheese until we portion it out and then we only add a small handful - no where near the half cup. This lowers the calorie content and the fat content. 

Calories: 586
Fat: 26g (10g Saturated)
Sodium: 857mg
Carbs: 41g
Fiber: 10g
Protein: 49g

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