From the Editors of Live Right Live Well
It’s a breeze to make a big pot of chili that warms and comforts, but isn’t as heavy as a traditional chili. Perfect for family meals or parties, this recipe is filled with lean chicken, fiber, and nutrient-rich vegetables and seasonings. To keep sodium down, use reduced-sodium chicken broth, and drain and rinse the beans well. Roasted ground cumin, a relatively new spice you can find at your local grocer, adds additional depth to the cumin and ancho chili pepper seasonings. Boost the hot sauce and jalapeno if you can handle the heat!
Makes 8 servings (1 3/4 cups each)
Ingredients2 tablespoons canola oil2 3/4 cups chopped onion4 large garlic cloves, finely minced1/3 to 1/2 cup seeded, minced jalapeno pepper8 cups fat-free, reduced-sodium chicken broth3 cans (15 to 16 ounces each) great northern beans, thoroughly rinsed and drained2 1/2 cups diced, cooked chicken breast1 2/3 cups frozen sweet corn kernels1 1/2 teaspoons roasted ground cumin1 1/2 teaspoons ground cumin1 1/2 teaspoons ground ancho chili pepper6 drops hot red pepper sauce1 1/2 tablespoons fresh lime juice1 tablespoon finely minced fresh cilantro
Directions1. Heat oil in a large 5-quart stock pot or Dutch oven over medium-high heat.
2. Add onion and garlic and saute for 5 minutes.
3. Add jalapeno pepper and saute until onions are tender.
4. Stir in chicken broth, beans, diced chicken and corn; bring to a boil.
5. Reduce heat to medium-low. Add ground cumin, roasted cumin, ancho chile pepper and hot sauce.
6. Simmer for 40 minutes uncovered.
7. Stir in lime juice and simmer for an additional 5 minutes.
8. Remove from heat and stir in cilantro immediately before serving.
Nutrition information (per serving)350 calories30 g protein46 g carbohydrates6 g fat (1 g saturated)37 mg cholesterol650 mg sodium835 mg potassium110 mg calcium3.5 mg iron303 IU vitamin A15 mg vitamin C9.5 g fiber
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