Spicy Chicken Chili with Beans
Serve this chicken chili with a wedge of low fat cornbread.
1 teaspoon cooking oil
1 onion, chopped
2 cloves garlic, minced
1 pound skinless chicken thighs (about 4), cut into thin
4 teaspoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
1 teaspoon salt
2 jalapeño peppers, seeds and ribs removed, chopped
1 1/2 cups canned crushed tomatoes with their juice
2 1/2 cups canned low-sodium chicken broth or homemade stock
1 2/3 cups drained and rinsed pinto beans (from one 15-ounce
1 2/3 cups drained and rinsed black beans (from one 15-ounce
1/2 teaspoon fresh-ground black pepper
1/3 cup chopped cilantro (optional)
In a large nonstick
saucepan, heat the oil over moderately low heat. Add the onion and garlic;
cook until they start to soften, about 3 minutes.
Increase the heat to moderate and stir in the chicken strips. Cook until
they are no longer pink, about 2 minutes. Stir in the chili powder, cumin,
oregano, and salt. Add the jalapeños, the tomatoes with their juice,
and the broth. Bring to a boil, reduce the heat, cover, and simmer for
Uncover the saucepan and stir in the beans and black pepper. Simmer until
the chili is thickened, about 15 minutes longer. Serve topped with the
*Leftover turkey or chicken can be substituted for the chicken thighs.
319 Calories; 6g Fat (15.9% calories from fat);1g Saturated Fat; 32g Protein;
40g Carbohydrate; 12g Dietary Fiber; 54mg Cholesterol; 1690mg Sodium.
Exchanges: 2 Grain (Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat.
Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007