Southwest Bean and Chicken Chili

This chili is easy enough for a weekday meal and impressive enough for an upscale weekend dinner. I love to serve it with homemade cornbread, polenta or warm crusty Italian bread. It can be frozen and reheats beautifully.

1. Spray a non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Add the onion and cook until soft, stirring frequently, about 5 minutes. Stir in the corn and garlic; continue to cook and stir for 8 minutes, or until the corn is browned. Add the chicken and cook for 5 minutes, or just until browned and cooked.

2. Stir in the beans, sun-dried tomatoes, tomato sauce, stock, chili powder, basil, oregano, sugar and jalapeño. Bring to a boil, reduce the heat and cover. Simmer for 20 minutes.

3. Serve in individual bowls, garnished with cilantro, cheese and sour cream.

2 tsp vegetable oil
1 1/2 cups chopped onion
1 cup canned corn kernels, drained
2 tsp minced fresh garlic
8 oz ground chicken
1 1/2 cups canned black beans, drained and rinsed
2 1/2 cups tomato-based pasta sauce
1/4 cup chopped cilantro or parsley
1/4 cup low-fat sour cream
4 tsp chili powder
2 1/2 tsp dried basil
1 1/2 tsp dried oregano
1 1/2 tsp brown sugar
1 tsp minced seeded jalapeño pepper or 1/2 tsp hot chili paste
3/4 cup diced rehydrated sun-dried tomatoes
3/4 cup chicken or beef stock
1/4 cup shredded light old cheddar cheese

Nutritional Analysis per Serving

Calories 254
Protein 16 g
Fat 5g
Saturated Fat 2g
Carbohydrates 33 g
Cholesterol 33 mg
Sodium 401 mg
Fiber 5.8 g

Prep Time: 10 minutes
Cook Time: 38 minutes

Make Ahead: Prepare a day in advance and refrigerate, or freeze for up to 2 months. Reheat on low, adding more stock if too thick.

Serves 6