Three Bean Chicken Chili

Ingredients

1 tablespoon vegetable oil
1 medium sized onion, chopped
1 red pepper, chopped
3 garlic cloves, minced
1 (14.5-ounce) can petite diced tomatoes, undrained
1 (14 1/4-ounce) can reduced sodium chicken broth
1 (12-ounce) beer (or use another can of chicken broth)
1 (4.5-ounce) can chopped green chiles, undrained
1/2 teaspoon dried oregano
1/2 teaspoon coriander seeds, crushed
1 teaspoon ground cumin
3 cups rotisserie chicken, chopped
1 (16-ounce) can cannellini beans or other white beans, drained
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can navy beans, rinsed, drained and coarsely mashed
1 avocado, diced
1 cup corn
3 tablespoons lime juice
1/4 teaspoon pepper
9 tablespoons (about 4 ounces) shredded reduced-fat sharp cheddar cheese
Chopped cilantro
Low fat sour cream, if desired

Directions

In a small bowl combine avocado, corn and lime juice. Mix well and set aside.

Coat a large saucepan with oil; place over medium-high heat until hot. Add onions, red peppers, and garlic; sauté 2 minutes or until tender. Stir in tomatoes and next 6 ingredients (tomatoes through cumin). Bring to a boil; reduce heat, and simmer 20 minutes. Add chicken and beans; cook 5 minutes or until thoroughly heated. Stir in pepper. Ladle into bowls: top with avocado salsa, cheese, cilantro and sour cream if desired.


Yield: 9 servings (serving size: 1 cup chili and 1 tablespoon cheese)

CALORIES 285; FAT 8 g; PROTEIN 23.3g; FIBER 3.1g; CARBOHYDRATE 25g

Barbra Crumpacker RD, LD, Cookalulu.com
WSWG TV 107 2nd Ave S.W. Moultrie Ga. 31768
Gray Television, Inc. - Copyright © 2002-2014 - Designed by Gray Digital Media - Powered by Clickability