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
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
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.
Fruits & Veggies per Serving
Total Fat: 11g
Saturated Fat: 3g
% of Calories from Fat: 28%
% Calories from Sat Fat: 8%
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