Chicken Chili

Recipe: Chicken Chili

Summary: Chili prepared with chicken is a healthy low fat version that is delicious served piping hot off the stove, and even better the next day gently heated.

Ingredients

  • 4 cups onions, chopped
  • 1/8 cup olive oil, plus an ounce or so more for chicken
  • 2 cloves garlic, minced
  • 2 yellow bell peppers, chopped
  • 2 red bell peppers, chopped
  • 1 tsp. each of chili powder and ground cumin
  • ¼ tsp. each of red pepper flakes and cayenne pepper
  • 1 tsp. of salt, plus a sprinkle for chicken
  • 2 28 ounce cans of whole tomatoes, undrained and pureed
  • ¼ cup of fresh basil, minced
  • 4 split chicken breasts with skin
  • Fresh ground black pepper

Instructions

  1. Cook the onions in a 2 quart pot over medium heat for 10 minutes, or until they are soft and translucent. Add the minced garlic, and cook for another minute. Stir in chopped bell peppers, salt, and all the spices. Cook for another minute. Add pureed tomatoes and stir in the basil. Bring the mixture to a gentle boil, and then reduce to a simmer. Continue to simmer the chili for thirty minutes, stirring occasionally.
  2. Preheat the oven to 350 degrees while the chili simmers. Rub the chicken with olive oil and the salt. Place the chicken on a baking sheet and place in oven. Roast the chicken for about 40 minutes, or until juices run clear. Once the chicken is cooked, let the chicken sit and cool for a few minutes.
  3. When the chicken is cool enough to handle, pull the meat off the bones, and cut into one-inch chunks. Add the chicken to the pot of chili, and let it simmer for another 20 minutes uncovered.
  4. Serve the chili hot

Quick notes

Tomatoes are heart healthy and an excellent source of Vitamin C. Onions are rich in antioxidants. They contain anti-clotting, anti-bacterial, and cancer fighting qualities.

Notes: This basic chili recipe is excellent when made simple and can also be used as a starting base for more complex concoctions. Have fun each time you make the chili. Do not be afraid to experiment and incorporate different elements to your liking. Beans may be added for additional protein.

Preparation time: 2 hour(s)

Cooking time: 10 minute(s)

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 6

Culinary tradition: Mexican

Calories: 217

Fat: 6

Protein: 20

My rating 5 stars:  ★★★★★ 1 review(s)

By Mediterranean Book
Published: May 31,2012

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