Fall calls for comfort food like chili. Change it up from a heavy beef version with chicken and white beans. You’ll be feeling cozy in no time!
1. Dust the chicken with flour. Sauté in 2 tsp oil just until browned on all sides (about 3 minutes). Do not cook through. Set aside.
2. Sauté the onion in 1 tsp oil for 5 minutes. Add the corn and sauté for 5 minutes until lightly browned. Add the red pepper, garlic, cumin, jalapeños and salt and pepper and sauté for 3 minutes.
3. Add 1½ cups of the beans. Purée the remaining ½ cup with ½ cup of chicken stock. Add to the pot along with the remaining stock. Cover and simmer for 15 minutes until thickened. Add the chicken and cheese and cook for 2 minutes.
4. Garnish with avocado, cilantro and cheddar.
12 oz diced chicken breast
3 Tbsp all-purpose flour
2 tsp vegetable oil
1½ cups diced onion
1 tsp vegetable oil
1 cup corn
¾ cup diced red pepper
2 tsp chopped garlic
2 tsp cumin powder
½ tsp minced jalapeño peppers (add a few seeds for extra heat)
pinch of salt and pepper
2 cups canned white cannellini beans, drained and rinsed (one 19 oz/540 mL can)
2 cups low-sodium chicken stock
½ cup grated white aged cheddar cheese (1½ oz/45 g)
1⁄3 cup diced avocado
¼ cup chopped cilantro
¼ cup grated aged cheddar (¾ oz/23 g)
Prep Time: 15 minutes
Cooking Time: 33 minutes
Nutritional Information per Serving
Carbohydrates 26.5 g
Fibre 6.4 g
Protein 25.4 g
Total fat 5.8 g
Saturated fat 1.7 g
Cholesterol 35 mg
Sodium 400 mg