Chili con Pollo

Chili con Pollo

Ground chicken with beans in a tomato sauce.

Spanish for «chili with chicken», this dish is a version of the famous «chili con carne», the national dish of Texas.

4 servings
Preparation 20 min
Cooking 1 h 40 min

450 calories per serving 


Ingredients

460 g ground chicken, or ground turkey    
3 cups red beans (canned)   750 mL
1 2/3 cup canned tomatoes (diced)   400 g
2 tbsp tomato paste   30 mL
1 onions, finely chopped   200 g
2 cloves garlic, minced    
1 green peppers, cut into small dices   150 g
2 tbsp brown sugar   26 g
1/2 cup chicken broth   125 mL
2 tbsp canola oil   30 mL
1 tsp ground cumin   3 g
1/2 dried chili peppers, minced   0.4 g
1 limes [optional]   70 g
1 tbsp fresh cilantro, chopped [optional]   2 g
2 tbsp water, if necessary   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Prepare the vegetables. Chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  2. Heat half the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside.
  3. Pour the remaining oil into the same pan, heat over medium heat, and add the ground chicken. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
  4. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Warm up the broth then pour it into the pan.
  5. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
  6. Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (430g)

Amount

% DV*

* DV = Daily Value

Calories

450

Fat

19 g

30 %

Saturated 0.5 g
+ Trans 0.1 g

4 %

Cholesterol

80 mg

Sodium

540 mg

22 %

Carbohydrate

39 g

13 %

Fibre

11 g

43 %

Sugars

12 g

Protein

31 g

Vitamin A

45 %

Vitamin C

70 %

Calcium

10 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Trans Fat
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Niacin, Pantothenic Acid, Selenium, Vitamin B2, Vitamin B6, Vitamin D, Zinc
Good source of :
Copper, Magnesium, Vitamin B1, Vitamin K
Excellent source of :
Fibre, Folacin, Iron, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E

More info


This recipe is in the following categories: Beans/Legumes | Poultry | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Braise/Stew | American

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!