A flavorful chili loaded with an infusion of warm and aromatic spices, chicken, vegetables and beans.
Vegetable cooking spray
1 1/2 cups chopped onions
1 teaspoon minced garlic
1 teaspoon finely chopped gingerroot
1/2 to 1 jalapeño chile, finely chopped
4 ounces mushrooms, cut into fourths
1 tablespoon all-purpose flour
1 pound boneless, skinless chicken breast, cubed
2 (15-ounce) cans any white beans, rinsed and drained*
1 (14.5-ounce) can fat-free reduced-sodium chicken broth
1 teaspoon dried oregano leaves
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 bay leaf
1 small tomato, chopped
2 green onions, thinly sliced
2 tablespoons sliced green or black olives
2 tablespoons finely chopped cilantro or parsley
- Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté chopped onions, garlic, gingerroot and jalapeño chili 5 minutes. Add mushrooms, cook, covered, until mushrooms are wilted, about 5 minutes. Stir in flour; cook 1 minute longer.
- Add chicken, beans, chicken broth and herbs; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender and chicken is cooked, 10 to 15 minutes. Discard bay leaf; season to taste with salt and white pepper. Spoon chili into bowls; sprinkle each serving with tomato, green onion, olives and cilantro.
Makes 6 main dish servings.
*Bean suggestions: Great Northern, Navy and Large Lima (also called butter beans)
Nutritional Information Per Serving (1/6 of recipe): Calories 297; Fat 3g; % of Calories from Fat 10; Carbohydrate 37g; Folate 133mcg; Sodium 231mg; Protein 30g; Dietary Fiber 1g; Cholesterol 146mg.
Recipe provided courtesy of The Bean Education & Awareness Network.