Monday, March 28, 2011

Chicken Chili with Black Beans




Since it's still March and it was 20 degrees when I left for work this morning, I thought some spicy chili would help me warm up a bit. This recipe is quick, simple and lean. Braising the chicken with the aromatics ensures a rich flavor without hours of cooking. I used a combination of dark and white meat chicken and two types of chili peppers. You can substitute any different type of pepper, depending on your heat tolerance. I like serrano chiles because they have a complex flavor, and habanero for heat. Just be careful when you handle them, the oils in the peppers have a tendency to get into everything. At only 323 calories per serving and packing over 40 grams of protein, this chili is a healthy, quick dinner that everyone can enjoy.


Recipe and photos after the jump

Prep Time: 10 minutes
Cook Time: 35-40 minutes

Ingredients:
1/2 lb boneless, skinless chicken thighs
1 lb boneless, skinless chicken breasts
1 can low sodium black beans, or 1/2 cup dry beans soaked
8 oz tomato puree or crushed tomatoes
2 cups low sodium chicken stock, divided
1 medium onion, diced
3 cloves garlic, minced
3 serrano chili peppers, minced
1 habanero pepper, minced
1 tbsp extra virgin olive oil
1 tsp ground cumin
1 tbsp fresh cilantro, chopped or 1 tsp dried


Step by Step Instructions:
1. Sautee garlic, onion and peppers in olive oil 3-5 minutes, until soft

2. Add chicken and brown, 2-3 minutes, flipping once

3. Once chicken is lightly browned, add 1 cup of stock, cumin and cilantro

4. Braise chicken covered for 5-7 minutes

5. Remove chicken and shred or chop

6. Return chicken to pot

7. Add tomatoes and remaining stock and simmer uncovered on med-low heat for 10 minutes

8. Add beans and simmer an additional 10 minutes

9. Serve

Nutrition Info: Makes 4 servings
323 Calories
42.8g Protein
8g Fiber

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1 Comments:

At July 13, 2011 at 11:19 AM , Blogger Mary @Delightful Bitefuls said...

Yummy! This is my favorite way to eat chicken... bookmarked to try this soon!

New to your blog; happy I found you!

Mary xo
Delightful Bitefuls

 

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