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Per serving:
• calories 333
• protein 27 g
• carbohydrates 33 g
• fibre 6 g;
• total fat 11 g
• saturated fat 3.9 g
• cholesterol 68 mg
• sodium 550 mg
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Tex Mex Chili
Prep time 15 minutes
Cook time 25 minutes
Serves 6
» 12 oz skinless boneless chicken breasts
(about 3 breasts), diced
» 1/4 cup all-purpose flour
» 2 tsp vegetable oil
» 1 1/2 cups chopped onion
» 1 cup canned corn, drained
» 2 tsp finely chopped garlic
» 1 1/2 cups canned black beans,
drained and rinsed
» 2 1/2 cups tomato sauce
» 3/4 cup chicken (or beef) stock
» 1 tbsp chili powder
» 1 1/2 tsp dried basil
» 1 tsp dried oregano
» 1 1/2 tsp seeded and finely chopped
jalapeño pepper
(or 1 1/2 tsp hot chili sauce)
» pinch of salt and pepper
» 1/4 cup chopped cilantro or parsley
» 1/2 cup shredded aged light
cheddar cheese
» 1/4 cup low-fat sour cream
» avocado, diced (optional)
This lighter version of chili uses chicken rather than beef, reducing calories and fat.
1 Place chicken and flour in a bowl, toss to coat. Lightly coat a nonstick saucepan with cooking spray, add 1 tsp of the vegetable oil and set over medium heat. Sauté chicken for
5 minutes or until lightly browned on all sides, do not cook through. Set aside.
2 Respray the same saucepan, add remaining vegetable oil and set over medium heat. Add onion and cook until soft, stirring frequently, about 5 minutes. Stir in corn and garlic, continue to cook and stir for 5 minutes or until the corn is browned.
3 Stir in the beans, tomato sauce, stock,
chili powder, basil, oregano, jalapeño, salt
and pepper. Bring to a boil, reduce heat, cover and simmer 15 minutes. Add diced chicken and simmer uncovered, for 5 minutes or until chicken is just cooked through and the chili thickens. Serve in bowls. Garnish with cilantro, cheese, sour cream and avocado.
Excerpted with permission from
Rose Reisman’s Family Favorites (Whitecap Books, 2010).
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