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)
Ingredients
2 tablespoons canola oil
2 3/4 cups chopped onion
4 large garlic cloves, finely minced
1/3 to 1/2 cup seeded, minced jalapeno pepper
8 cups fat-free, reduced-sodium chicken broth
3 cans (15 to 16 ounces each) great northern beans, thoroughly rinsed and drained
2 1/2 cups diced, cooked chicken breast
1 2/3 cups frozen sweet corn kernels
1 1/2 teaspoons roasted ground cumin
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground ancho chili pepper
6 drops hot red pepper sauce
1 1/2 tablespoons fresh lime juice
1 tablespoon finely minced fresh cilantro
Directions
1. 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 calories
30 g protein
46 g carbohydrates
6 g fat (1 g saturated)
37 mg cholesterol
650 mg sodium
835 mg potassium
110 mg calcium
3.5 mg iron
303 IU vitamin A
15 mg vitamin C
9.5 g fiber
