20-Minute Chicken Chili
By The Canadian Living Test Kitchen
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This recipe makes 4 servings
This recipe's ingredients have been scaled and recalculated for your automated grocery list. The method still refers to the original recipe amounts. RECIPES HAVE BEEN TESTED USING ORIGINAL AMOUNTS ONLY, AND SCALED RESULTS MAY VARY. Click here to learn more about scaling Canadian Living recipes.
Nutritional Info |
|
Per serving: about |
- |
|
cal |
359359 cal |
|
pro |
38 g38g pro |
|
total fat |
6 g6g total fat |
|
sat. fat |
1 g1g sat. fat |
|
carb |
40 g40g carb |
|
fibre |
9 g9g fibre |
|
chol |
66 mg66mg chol |
|
sodium |
929 mg929mg sodium |
|
% RDI: |
- |
|
calcium |
1010 calcium |
|
iron |
3333 iron |
|
vit A |
2121 vit A |
|
vit C |
7272 vit C |
|
folate |
7575 folate |
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.
Ingredients
- 1 lb boneless skinless chicken breasts 1 1lb lbboneless skinless chicken breastboneless skinless chicken breasts
- 1 tbsp vegetable oil 1 1tbsp tbspvegetable oil
- 1 onion , chopped1 1oniononions, chopped
- 1 chopped sweet green pepper 1 1chopped sweet green peppersweet green peppers
- 1 tbsp chili powder 1 1tbsp tbspchili powder
- 2 tsp dried oregano 2 2tsp tspdried oregano
- 1/2 tsp salt 1/2 1/2tsp tspsalt
- 1/4 tsp pepper 1/4 1/4tsp tsppepper
- 1 can (28 oz/796 mL) diced tomatoes 1 1can (28 oz/796 mL) can (28 oz/796 mL)diced tomatoes
- 1 can (19 oz/540 mL) black beans , drained and rinsed1 1can (19 oz/540 mL) can (19 oz/540 mL)black beanblack beans or kidney beans, drained and rinsed
- 1/2 cup corn kernels 1/2 1/2cup cupcorn 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.
Source : © CanadianLiving.com
