Warm-weather chili
I'm tempted to try this, even though I dislike being next to a hot stove during a Texas summer.
From Suburbanjournals.stltoday.com
Chicken and Black Bean Summer Chili
2 tbsp. extra-virgin olive oil
1-1/2 cup finely chopped onion
1 fresh red bell pepper, chopped
1 lb. ground chicken (or turkey) breast
1 cup fresh or frozen corn
1 can (4 oz.) green chiles, drained, chopped
1 can (15 oz.) reduced-sodium black beans, rinsed, drained
1/2 tsp. chili powder
1/2 tsp. cumin
Salt and fresh ground pepper, if desired
2-1/2 cups fat-free, reduced-sodium chicken broth
Dash pepper sauce, if desired
1 tbsp. finely chopped fresh cilantro for garnish, if desired
In 4-quart saucepan, heat 1 tablespoon oil over medium heat. Cook onion and bell pepper 5 to 6 minutes until soft. Place bell pepper and onion on plate.
Using same pan, heat remaining 1 tablespoon oil over medium to high heat. Cook chicken 8 to 10 minutes, using large spoon or spatula to break up meat until it starts to brown.
Add cooked onion and bell pepper, corn, green chiles, black beans, cumin, chili powder, and salt and pepper to taste. Stir well to combine ingredients.
Add chicken broth. Bring to boil. Reduce heat. Simmer over low heat, stirring occasionally, 25 minutes.
Serve in bowls. Add pepper sauce as desired. Sprinkle cilantro on top.
Makes 5 servings; 260 calories, 7 g (1 g saturated) fat, 23 g carbohydrate, 28 g protein, 350 mg sodium and 5 g dietary fiber each.
From Suburbanjournals.stltoday.com
Chicken and Black Bean Summer Chili
2 tbsp. extra-virgin olive oil
1-1/2 cup finely chopped onion
1 fresh red bell pepper, chopped
1 lb. ground chicken (or turkey) breast
1 cup fresh or frozen corn
1 can (4 oz.) green chiles, drained, chopped
1 can (15 oz.) reduced-sodium black beans, rinsed, drained
1/2 tsp. chili powder
1/2 tsp. cumin
Salt and fresh ground pepper, if desired
2-1/2 cups fat-free, reduced-sodium chicken broth
Dash pepper sauce, if desired
1 tbsp. finely chopped fresh cilantro for garnish, if desired
In 4-quart saucepan, heat 1 tablespoon oil over medium heat. Cook onion and bell pepper 5 to 6 minutes until soft. Place bell pepper and onion on plate.
Using same pan, heat remaining 1 tablespoon oil over medium to high heat. Cook chicken 8 to 10 minutes, using large spoon or spatula to break up meat until it starts to brown.
Add cooked onion and bell pepper, corn, green chiles, black beans, cumin, chili powder, and salt and pepper to taste. Stir well to combine ingredients.
Add chicken broth. Bring to boil. Reduce heat. Simmer over low heat, stirring occasionally, 25 minutes.
Serve in bowls. Add pepper sauce as desired. Sprinkle cilantro on top.
Makes 5 servings; 260 calories, 7 g (1 g saturated) fat, 23 g carbohydrate, 28 g protein, 350 mg sodium and 5 g dietary fiber each.