Apple Corn Chili
By Fruits & Veggies - More Matters
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.

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  • Prep Time: 45 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1.5
Think Variety; Think Color: Red,Yellow/Orange,White,Blue/Purple

Ingredients

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
1/8 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)

Directions

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.

Nutritional Information

  • Calories:    360
  • Carbohydrates:    48g
  • Total Fat:    11g
  • Cholesterol:    35mg
  • Saturated Fat:   3g
  • Dietary Fiber:    9g
  • % of Calories from Fat:    28%
  • Sodium:    145 mg
  • Protein:    20g
  • Recipe Credit
  • U.S. Apple Association

 

 

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