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Guilt-Free Chicken Chili

Ingredients

  • 1 pound lean ground chicken
  • 1 medium onion, chopped
  • 1 medium sweet red pepper, chopped
  • 4 garlic cloves, minced
  • 2 cans (15 ounces each) pinto beans, rinsed and drained
  • 1 can (28 ounces) diced tomatoes, undrained
  • 1 cup water
  • 1 tablespoon tomato paste
  • 2 tablespoons baking cocoa
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1/2 teaspoon coarsely ground pepper
  • 1/4 teaspoon salt
  • 4 cups hot cooked brown rice
  • Optional toppings: Greek yogurt, reduced-fat shredded cheddar cheese and/or sliced jalapeno peppers

Directions

  • In a Dutch oven, cook chicken, onion, red pepper and garlic over medium heat 6-8 minutes or until chicken is no longer pink and vegetables are tender, breaking up chicken into crumbles; drain.
  • Add beans, tomatoes, water, tomato paste, cocoa and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, 15-20 minutes or until flavors are blended.
  • Serve with rice and, if desired, toppings of your choice. Freeze option: Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water or reduced-sodium broth if necessary. Serve with brown rice and toppings as directed.

Nutrition Facts

3/4 chili with 1/2 cup cooked brown rice (calculated without optional toppings): 326 calories, 5g fat (1g saturated fat), 41mg cholesterol, 411mg sodium, 50g carbohydrate (7g sugars, 10g fiber), 21g protein.

Originally published as No Guilt Chicken Chili in Simple & Delicious February/March 2014

Total Time
Prep: 20 min. Cook: 25 min.

Makes
8 servings

This chili is a keeper. Make it on Sunday and you get lunch for the rest of the week, too. —Amy Chalmers, Poughkeepsie, New York


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Written by tasteofhome

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