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Quick Chicken Chili

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Quick Chicken Chili

This recipe lives up to its name: This comfort food can be quickly prepped and cooked and on your dinner table in about 30 minutes.

Ingredients

Servings   4   Serving Size   heaping 1 1/2 cups

  • 1 teaspoon canola oil and 1 teaspoon canola oil, divided use OR
  • 1 teaspoon corn oil and 1 teaspoon corn oil, divided use
  • 1 pound boneless, skinless chicken breast halves or tenderloins, all visible fat discarded, cut into bite-size pieces OR
  • 1 pound ground skinless chicken or turkey
  • 1 medium onion, chopped
  • 1 medium bell pepper (any color), chopped
  • 3 medium garlic cloves, minced OR
  • 1 1/2 teaspoons jarred minced garlic
  • 1 medium jalapeño, seeds and ribs discarded, minced (optional)
  • 2 15.5-ounce cans no-salt-added or low-sodium beans (any variety, such as pinto, kidney, or black), rinsed, drained, and mashed with a fork
  • 2 cups fat-free, low-sodium chicken broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon pepper
  • 1/2 teaspoon chili powder (optional)
  • 1/2 cup fat-free sour cream (optional)
  • 1/4 cup chopped fresh cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large pot or Dutch oven, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 4 minutes, or until the chicken is no longer pink in the center, stirring frequently. (If using the ground chicken or turkey, cook for 5 minutes or until fully browned, breaking up the pieces with a spoon.) Transfer the chicken to a large plate.
  2. In the same skillet, still over medium-high heat, heat the remaining 1 teaspoon oil, swirling to coat the bottom. Add the onion, bell pepper, garlic, and jalapeño. Cook for 3 to 4 minutes, or until the vegetables are soft, stirring frequently.
  3. Stir in the chicken, beans, broth, cumin, pepper, and chili powder. Bring to a boil. Reduce the heat to low. Simmer for 10 minutes.
  4. Spoon the chili into bowls. Top each with the sour cream. Sprinkle with the cilantro.

Tip: When cutting chicken into pieces for a soup, stir-fry, or chili recipe such as this one, compare prices between chicken breast halves and chicken tenderloins. For a more inexpensive option, buy a 4-pound whole chicken and use the breast meat for this recipe. Save the wings and legs for another use.

Nutrition Facts

Quick Chicken Chili

CaloriesCalories

344 Per Serving

ProteinProtein

39g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$2.47

Nutrition Facts

Calories 344
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 174 mg
Total Carbohydrate 41 g
Dietary Fiber 10 g
Sugars 7 g
Protein 39 g

Dietary Exchanges
1 vegetable, 2 1/2 starch, 4 lean meat

 

This recipe lives up to its name: This comfort food can be quickly prepped and cooked and on your dinner table in about 30 minutes.

Nutrition Facts

Quick Chicken Chili

CaloriesCalories

344 Per Serving

ProteinProtein

39g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$2.47
×
Calories 344
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 174 mg
Total Carbohydrate 41 g
Dietary Fiber 10 g
Sugars 7 g
Protein 39 g

Dietary Exchanges
1 vegetable, 2 1/2 starch, 4 lean meat

Ingredients

Servings   4   Serving Size   heaping 1 1/2 cups

  • 1 teaspoon canola oil and 1 teaspoon canola oil, divided use OR
  • 1 teaspoon corn oil and 1 teaspoon corn oil, divided use
  • 1 pound boneless, skinless chicken breast halves or tenderloins, all visible fat discarded, cut into bite-size pieces OR
  • 1 pound ground skinless chicken or turkey
  • 1 medium onion, chopped
  • 1 medium bell pepper (any color), chopped
  • 3 medium garlic cloves, minced OR
  • 1 1/2 teaspoons jarred minced garlic
  • 1 medium jalapeño, seeds and ribs discarded, minced (optional)
  • 2 15.5-ounce cans no-salt-added or low-sodium beans (any variety, such as pinto, kidney, or black), rinsed, drained, and mashed with a fork
  • 2 cups fat-free, low-sodium chicken broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon pepper
  • 1/2 teaspoon chili powder (optional)
  • 1/2 cup fat-free sour cream (optional)
  • 1/4 cup chopped fresh cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large pot or Dutch oven, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 4 minutes, or until the chicken is no longer pink in the center, stirring frequently. (If using the ground chicken or turkey, cook for 5 minutes or until fully browned, breaking up the pieces with a spoon.) Transfer the chicken to a large plate.
  2. In the same skillet, still over medium-high heat, heat the remaining 1 teaspoon oil, swirling to coat the bottom. Add the onion, bell pepper, garlic, and jalapeño. Cook for 3 to 4 minutes, or until the vegetables are soft, stirring frequently.
  3. Stir in the chicken, beans, broth, cumin, pepper, and chili powder. Bring to a boil. Reduce the heat to low. Simmer for 10 minutes.
  4. Spoon the chili into bowls. Top each with the sour cream. Sprinkle with the cilantro.

Tip: When cutting chicken into pieces for a soup, stir-fry, or chili recipe such as this one, compare prices between chicken breast halves and chicken tenderloins. For a more inexpensive option, buy a 4-pound whole chicken and use the breast meat for this recipe. Save the wings and legs for another use.

 

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