Healthy family: chicken and corn chili
- October 2, 2013 - 12:34 PM
Chicken and Corn Chili with Roasted Poblanos √
Hearty, healthy and filled with the flavors of late summer and early fall, this quick and easy chili is a crowd-pleaser you’ll turn to time and time again. It’s easy to double the recipe and freeze it, too. From Meredith Deeds.
• 2 poblano chiles
• 2 tsp. vegetable oil
• 1 c. chopped onion
• 3 garlic cloves, minced
• 2 tsp. ground cumin
• 1 1/2 tsp. dried oregano
• 1 1/2 tsp. ground coriander
• 1/4 tsp. cayenne
• 1 large tomato, diced
• 2 c. low-sodium chicken broth
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 3 c. shredded cooked chicken
• 2 c. fresh corn kernels (cut from about 3 ears of corn), including the pulp scraped from the cobs
• 2 (16-oz.) cans pinto beans, drained and rinsed
• 1/2 c. shredded Monterey Jack or cheddar cheese, divided
• 1/2 c. low-fat sour cream, divided
Lay chiles on their sides on racks of gas burners, 1 or 2 chiles per burner, then turn flames on moderately high. Alternatively, put chiles on rack of a broiler pan 2 inches from heat or on a hot grill.
Roast chiles, turning frequently, until skins are blistered and lightly charred all over, 4 to 6 minutes. Transfer chiles immediately to a large bowl, then cover with a plastic wrap. Steam for 10 minutes, then peel or rub off skin. Remove the stem, seeds and veins and dice. Set aside.
Heat the oil in large saucepan over medium heat. Add the onion and cook for 5 minutes or until softened. Add garlic, cumin, oregano, coriander and cayenne to pan; sauté 2 minutes more. Stir in tomatoes, chicken broth, green chiles, salt and pepper. Bring to a boil; reduce heat, and simmer 20 minutes. Add chicken, corn and beans; cook 10 minutes to heat through and cook the corn. Ladle into bowls and top with a little grated cheese and sour cream.
Nutrition information per serving:
Calories 440 Fat 13 g Sodium 630 mg
Carbohydrates 47 g Saturated fat 5 g Calcium 190 mg
Protein 37 g Cholesterol 75 mg Dietary fiber 12 g
Diabetic exchanges per serving: 3 bread/starch, 4 lean meat.
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