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Chicken-Vegetable Chili

Yield 6 servings (serving size: 1 cup)

Ingredients

  • Cooking spray
  • 12 ounces skinned, boned chicken thighs or breast, cut into bite-size pieces
  • 1 cup chopped onion
  • 1 cup chopped red bell pepper
  • 1/4 cup chopped seeded jalapeno pepper
  • 1/4 cup chopped sun-dried tomatoes, packed without oil
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 1/4 teaspoon ground red pepper
  • 3 garlic cloves, minced
  • 3 cups boiling water
  • 1 cup dried pinto beans (about 6 ounces)
  • 1 cup chopped tomato
  • 1 cup fresh corn kernels (about 2 ears)
  • 1/2 teaspoon salt

Nutrition Information

  • calories 248
  • caloriesfromfat 15 %
  • fat 4 g
  • satfat 0.8 g
  • monofat 1.1 g
  • polyfat 1.2 g
  • protein 20.7 g
  • carbohydrate 35.3 g
  • fiber 7 g
  • cholesterol 47 mg
  • iron 4.4 mg
  • sodium 351 mg
  • calcium 84 mg

How to Make It

  1. Place a 6-quart pressure cooker coated with cooking spray over medium-high heat. Add chicken and onion; saute 2 minutes. Add bell pepper and next 7 ingredients (bell pepper through garlic); saute 1 minute. Stir in water and beans.

  2. Close lid securely; bring to high pressure over high heat (about 4 minutes). Adjust the heat to medium-high or level needed to maintain high pressure; cook 25 minutes. Remove from heat, and place pressure cooker under cold running water. Remove lid; stir in tomato, corn, and salt. Bring to a boil; cook, uncovered, 5 minutes, stirring frequently.