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Three-Bean Chicken Chili

Yield 5 (2-cup) servings.
Superquick

Ingredients

  • Vegetable cooking spray
  • 2 teaspoons vegetable oil
  • 1 cup chopped onion
  • 1 cup chopped zucchini
  • 1 cup chopped celery
  • 3 tablespoons seeded, chopped jalapeno pepper
  • 2 tablespoons minced garlic
  • 1 tablespoon dried oregano
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1 teaspoon dried crushed red pepper
  • 3 cups canned low-sodium chicken broth, undiluted
  • 1 3/4 cups chopped cooked chicken breast (skinned before cooking and cooked without salt)
  • 1 (15-ounce) can no-salt-added pinto beans, drained
  • 1 (15-ounce) can no-salt-added garbanzo beans, drained
  • 1 (15-ounce) can cannellini beans, drained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 2 tablespoons balsamic vinegar
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup nonfat sour cream
  • 1/4 cup (1 ounce) shredded, reduced-fat sharp Cheddar cheese
  • 1/4 cup chopped green onions

Nutrition Information

  • calories 425
  • caloriesfromfat 18 %
  • fat 8.7 g
  • satfat 2.1 g
  • monofat 2.5 g
  • polyfat 2.6 g
  • protein 33.3 g
  • carbohydrate 45.2 g
  • fiber 0.0 g
  • cholesterol 53 mg
  • iron 0.0 mg
  • sodium 494 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add onion and next 4 ingredients; saute until crisp-tender. Add oregano and next 3 ingredients; saute 1 minute.

  2. Add chicken broth and next 6 ingredients, stirring well. Bring to a boil; cover, reduce heat, and simmer 20 minutes. Add cilantro; cover and cook 5 additional minutes. To serve, ladle into bowls; top evenly with sour cream, cheese, and green onions.

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