Chicken Chili

A Healthier Alternative to Beef

• 1 tbsp extra virgin olive oil
• 4 chicken breasts boned and skinned (about 2 lb), cut into bite-size pieces
• 1 cup sweet onion, chopped
• 3 15-oz cans white beans, completely drained and rinsed
• 2 14.5-oz cans reduced-sodium, fat-free chicken broth
• 1 4-oz can chopped green chilies

Seasoning Mix:

• 1 tsp ground cumin
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1/4 tsp red pepper flakes
• 1/4 tsp black pepper
  

1. Heat oil in a large pot and sauté chicken and onion over medium-high heat for about 10 minutes, or until chicken is cooked.
2. Mash beans from one can.
3. Stir in all beans, broth, chilies and seasoning mix.
4. Bring to a boil, lower heat and simmer 30-40 minutes, stirring often.
   

   MAKES 10 CUPS.
   
   © 2005 Personal Best Publications

   PER SERVING:

230 calories

28g protein

3.9g fat (15%)

20g carbs

6.8g fiber

499mg sodium

 

Easy Vegan Chili

A Meatless Alternative

• 2 - cans pinto beans (15 oz)
• 1 - can kidney beans (15 oz)
• 1 - can chopped green chili's (4 oz)
• 2 - cans pinto beans (15 oz)
• 1 - can kidney beans (15 oz)
• 1 - can chopped green chili's (4 oz)
• 1 - can diced tomatoes
• 1 - can stewed tomatoes (I blend these)
• 1 - onion (chopped)
• mushrooms (chopped)
• 1/2 t salt
• 1/2 t pepper
• chili powder to taste

  This recipe was given to me by a close friend and after 15 yrs. it is still a crowd pleaser on game day. I put all the veggies, salt and pepper in a crock pot and simmer on low for 12 hrs. I stir every 3 hrs. and add chili powder until it has a kick but not nuclear. Serve with whole grain crackers or tortillas and enjoy!