This is a great, lighter chili typically served in the Southwest. Using chicken rather than beef reduces the calories and fat. Dusting the chicken with flour maintains the moisture. Aged cheddar is the perfect accompaniment. Add diced avocado to the list of garnishes if you like.
1. Place the chicken and flour in a bowl and toss to coat. Lightly coat a nonstick saucepan with
cooking spray, add 1 tsp of the vegetable oil and set over medium heat. Sauté the chicken for
5 minutes or until it is lightly browned on all sides, but do not cook through. Set aside.
2. Respray the same saucepan, add the remaining vegetable oil and set over medium heat. Add
the onion and cook until soft, stirring frequently, about 5 minutes. Stir in the corn and garlic
and continue to cook and stir for 5 minutes or until the corn is browned.
3. Stir in the beans, tomato sauce, stock, chili powder, basil, oregano, jalapeño, salt and pepper.
Bring to a boil, reduce the heat and cover. Simmer for 15 minutes. Add the diced chicken and
simmer, uncovered, for 5 minutes or until the chicken is just cooked through and the chili
thickens. Serve the chili in bowls, and garnish with cilantro, cheese and sour cream.
12 oz skinless boneless chicken breasts (about 3 breasts), diced
1/4 cup all-purpose flour
2 tsp vegetable oil
1 1/2 cups chopped onion
1 cup canned corn, drained
2 tsp finely chopped garlic
1 1/2 cups canned black beans,
drained and rinsed
2 1/2 cups tomato sauce (or store-bought spaghetti sauce)
3/4 cup chicken (or beef) stock
1 Tbsp chili powder
1 1/2 tsp dried basil
1 tsp dried oregano
1 1/2 tsp seeded and finely
chopped jalapeño pepper (or 1½ tsp hot chili sauce)
pinch of salt and pepper
1/4 cup chopped cilantro or parsley
1/2 cup shredded aged light cheddar cheese
1/4 cup low-fat sour cream
Nutritional Analysis per Serving
Protein 27 g
Fat 11 g
Saturated Fat 3.9 g
Carbohydrates 33 g
Cholesterol 68 mg
Sodium 550 mg
Fiber 6 g
Prep Time: 15 minutes
Cook Time: 25 minutes
Make Ahead: Prepare up to a day in advance. Reheat gently and garnish just before serving.
Nutrition watch: Use low-fat sour cream, which is obviously lower in fat and calories
than regular sour cream—0% to 5% milk fat compared to 14%.