20-Minute Chicken Chili
Chili works perfectly for a family dinner, and leftovers are great for lunch. Pack some separately with a whole wheat flour tortilla for your child to stuff and roll up into a chicken chili burrito.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 359 |
| pro | 38 g |
| total fat | 6 g |
| sat. fat | 1 g |
| carb | 40 g |
| fibre | 9 g |
| chol | 66 mg |
| sodium | 929 mg |
| % RDI: | - |
| calcium | 10% |
| iron | 33% |
| vit A | 21% |
| vit C | 72% |
| folate | 75% |
Suggested Recipes
-
1 lb (500 g) boneless skinless chicken breasts
1 tbsp (15 mL) vegetable oil
1 onion, chopped
1 sweet green pepper chopped
1 tbsp (15 mL) chili powder
2 tsp (10 mL) dried oregano
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1 can (28 oz/796 mL) diced tomatoes
1 can (19 oz/540 mL) black or kidney beans, drained and rinsed
1/2 cup (125 mL) corn kernels
Preparation:
Trim any fat from chicken breasts; cut into 1-inch (2.5 cm) cubes. In large heavy saucepan, heat oil over medium-high heat; cook chicken for about 5 minutes or until no longer pink inside. Transfer to plate.
Add onion, green pepper, chili powder, oregano, salt and pepper to pan; cook over medium heat, stirring often, for about 5 minutes or until vegetables are softened.
Add tomatoes and beans; increase heat and boil, stirring often, for 10 minutes. Add corn. Return chicken to pan; heat through.
Tags:
Main Course; Vegetables; Beans and Legumes; Poultry-Chicken; One-Pot;
Source
© CanadianLiving.com
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