Chicken and White Bean Chili

Chicken and White Bean Chili

Chili can be hearty without being heavy. By substituting chicken for traditional ground beef you get lots of amazing lean protein. White and red kidney beans also give this chili a great colour and high fiber to keep you full longer. If you are cooking for one, freeze this chili in individual portions for up to two months. This meal is family friendly, healthy and packs a mild smoky punch of flavour.

Ingredients

  • Serves: 8
  • Prep Time:
  • Cook Time:
  • 2 tbsp (30 mL) extra virgin olive oil
  • 1 lb (0.5 kg) ground chicken
  • 1 Spanish onion(s), medium, peeled and chopped into half-inch pieces
  • 1 green pepper(s), cored and chopped
  • 1 yellow pepper(s), cored and chopped
  • 2 cloves garlic, peeled, minced
  • 2 tsp (10 mL) adobo sauce
  • 3 tbsp (45 mL) chili powder
  • 1 tsp (5 mL) oregano
  • 1 tsp (5 mL) cumin
  • 1 pinch cinnamon
  • 1 pinch cayenne pepper
  • 38 fl oz (1125 mL) white kidney beans, drained and rinsed
  • 19 fl oz (565 mL) red kidney beans, drained and rinsed
  • 9 fl oz (270 mL) corn kernels, drained and rinsed
  • 28 fl oz (830 mL) canned diced tomatoes, unseasoned
  • 1 cup (250 mL) water
  • salt
  • pepper
  • sour cream, (optional garnish)
  • mozzarella cheese, grated (optional garnish)
  • jalapeño peppers, sliced (optional garnish)
  • avocado, sliced (optional garnish)
  1. Heat the olive oil in a large pot over medium heat. Add the ground chicken and begin to brown lightly. Continue to cook the chicken until it no longer looks pink, about 8 minutes.

  2. Add the onion, green pepper, yellow pepper and garlic, cook for 8 minutes until softened; stirring occasionally. Season with salt and pepper.

  3. Add the adobo sauce, chili powder, oregano, cumin, cinnamon, and cayenne pepper and stir for 1 minute.

  4. To the pot stir in all the kidney beans, corn, tomatoes and the water. Season with a little salt and pepper. Bring the mixture to a boil and then reduce the heat to low and simmer. Cover and continue to simmer for 30 minutes until the flavors have melded.

  5. Serve chili in bowls with a selection of optional garnishes.

Adobo sauce is found in canned chipotle chiles in adobo and can be found in most supermarkets and grocery stores.

Nutrition Info

  • Per 550 g serving Amount
  • Calories 410
  • Protein 24 g
  • Fat 14 g
  • Saturated Fat 1 g
  • Carbohydrate 49 g
  • Fibre 14 g
  • Sugar 8 g
  • Cholesterol 45 mg
  • Sodium 980 mg
  • Per 550 g serving % Daily Value
  • Potassium 20
  • Calcium 10
  • Iron 30
  • Vitamin A 40
  • Vitamin C 140
  • Vitamin B6 15
  • Vitamin B12 0
  • Folate 25
  • Magnesium 43
  • Zinc 27

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