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Add a photoClassic comfort foods can be made healthier without giving up on good taste. Case in point - this Chicken Chili recipe. Fat is reduced in the sautéing of vegetables and by substituting chicken for beef. But there are plenty of flavors going on here so you won't ask "Where's the beef?" Based on a recipe from Patti LaBelle's Light Cuisine book.
Ингредиенты
- Drizzle of olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1/3 cup diced carrots
- 2 garlic cloves, minced
- 1 pound ground chicken or turkey
- 2 teaspoons chili powder (or more to taste)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon ground cumin
- Salt & Black Pepper to taste
- Red pepper flakes to taste (optional)
- 14.5-ounce can diced tomatoes, undrained
- 15-ounce can great northern beans, rinsed and drained
- 14.5-ounce can chicken broth
- 3 ounces tomato paste
Инструкции
- Coat a medium size Dutch oven or soup pot with oil and heat over medium until hot. Add onion, bell pepper, carrots, and garlic. Cook stirring occasionally until vegetables are just tender, about 6-8 minutes.
- Add chicken, breaking up with a spoon or spatula and cook until chicken is no longer pink, about 10 minutes. Pour off any fat.
- Stir in chili powder, oregano, basil, cumin, salt & pepper, and red pepper flakes, and cook 2 minutes.
- Stir in tomatoes, beans, broth, and tomato paste. Bring to a boil over high heat. Reduce to low and cook uncovered stirring occasionally about 45 minutes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 223g | |
| Recipe makes 8 servings | |
| Calories 258 | |
| Calories from Fat 48 | 19% |
| Total Fat 5.44g | 7% |
| Saturated Fat 1.54g | 6% |
| Trans Fat 0.04g | |
| Cholesterol 49mg | 16% |
| Sodium 255mg | 11% |
| Potassium 1171mg | 33% |
| Total Carbs 32.96g | 9% |
| Dietary Fiber 10.4g | 35% |
| Sugars 4.17g | 3% |
| Protein 20.97g | 34% |
