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Apple Corn Chili Recipe

Make Half Your Plate Fruits & Veggies

 

Click to view larger image of Apple Corn Chili : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

This quick-fixing chili, with a base of sautéed, puréed red apples and yellow corn, is so thick and flavorful that you’d never know it’s low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water for vegetable stock.
 
Recipe Cost for 4 People: $7.43 ($1.86/serving)*
 
Preparation Time: 45 minutes
 

Soup

  • 2 T olive oil, divided
  • 8 oz boneless, skinless chicken breast, cut to ½” cubes
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 15 oz can yellow corn, no-salt-added, drained
  • 2 red apples, such as Braeburn, Empire, or Fuji, chopped (skin on)
  • ½ T ground cumin
  • ⅛ tsp cayenne pepper (if desired)
  • 15 oz can black beans, no-salt-added, drained and rinsed
  • 4.5- oz can diced green chiles, drained
  • 2 tsp sodium-free chicken bouillon
  • 2 cups water
 

Topping

  • ¼ cup reduced-fat sour cream
  • ¼ cup fresh chopped cilantro (if desired)
In a stockpot, heat 1 Tbsp olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan. Heat remaining olive oil in same pot; add onions and garlic and sauté until soft. Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes. Set aside about 1 cup of the mixture. Purée remainder in food processor or blender, adding a portion of the water, if needed, and return to pot. Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.

 

Complete this Healthy Plate: Serve with slice of whole-grain tortilla and an 8 oz glass of non-fat milk.

 
Serves: 4
 
Fruits & Veggies per Serving
1.5 Cups
Nutrition Info
Calories: 360
Total Fat: 11g
Saturated Fat: 3g
% of Calories from Fat: 28%
% Calories from Sat Fat: 8%
Protein: 20g
Carbohydrates: 48g
Cholesterol: 35mg
Dietary Fiber: 9g
Sodium: 145mg
 
MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
0.75 cup
0.75 cup
0 oz
2.5 oz
0 cup
 
Each serving provides: An excellent source of protein, fiber, vitamin C, niacin, potassium, phosphorus, and magnesium, and a good source of riboflavin, vitamin B6, folate, pantothenic acid, iron, and zinc.
 

*Retail prices, Boulder, Colorado, and online, September 2012-September 2013

 

USApple.org

 
 
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