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Photo: Mary Britton Senseney/Wonderful Machine; Styling: Mary Clayton Carl Photo by: Photo: Mary Britton Senseney/Wonderful Machine; Styling: Mary Clayton Carl

Fast Chicken Chili

Cooking Light SEPTEMBER 2012

  • Yield: Serves 6 (serving size: 1 cup)
  • Cost Per Serving:$1.66

Ingredients

  • 1 tablespoon canola oil
  • 1 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 3/4 teaspoon salt, divided
  • 1/2 cup vertically sliced onion
  • 2 teaspoons minced fresh garlic
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground red pepper
  • 3 cups no-salt-added canned cannellini beans, rinsed and drained
  • 1 cup water
  • 2 (4-ounce) cans chopped green chiles, undrained and divided
  • 1 (14-ounce) can fat-free, lower-sodium chicken broth
  • 1/4 cup cilantro leaves
  • 1 lime, cut into 8 wedges

Preparation

1. Heat a Dutch oven over medium-high heat. Add oil. Sprinkle chicken with 1/4 teaspoon salt. Add chicken; sauté 4 minutes. Add onion and next 5 ingredients; sauté 3 minutes. Add 2 cups beans, water, 1/2 teaspoon salt, 1 can chiles, and broth; bring to a boil.

2. Mash 1 cup beans and 1 can chiles in a bowl. Add to soup; simmer 5 minutes. Serve with cilantro and lime.

Nutritional Information

Amount per serving
  • Calories: 189
  • Fat: 4.3g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 1g
  • Protein: 22.3g
  • Carbohydrate: 15.1g
  • Fiber: 4.8g
  • Cholesterol: 44mg
  • Iron: 2.6mg
  • Sodium: 624mg
  • Calcium: 67mg
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Fast Chicken Chili recipe

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