20-Minute Chicken Chili

20 Minute Chicken Chili 150 Image by: 20 Minute Chicken Chili 150 Author: Canadian Living

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.

  • Portion size 4 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 1 lb boneless skinless chicken breast
  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 1 sweet green pepper
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can diced tomatoes
  • 1 can black bean drained and rinsed
  • 1 can kidney bean drained and rinsed
  • 1/2 cup corn kernels

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 929 mg
  • Protein 38 g
  • Calories 359.0
  • Total fat 6 g
  • Cholesterol 66 mg
  • Saturated fat 1 g
  • Total carbohydrate 40 g

%RDI

  • Iron 33.0
  • Fibre 0.0
  • Folate 75.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 21.0
  • Vitamin C 72.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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20-Minute Chicken Chili

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