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Chili con Pollo

4 Reviews
100% would make this recipe again

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.

Preparation : 20 min Cooking : 1 h 40 min
450 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

460 g ground chicken
3 cups red beans (canned) 750 mL
1 2/3 cup canned tomatoes, low sodium 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, low-sodium 125 mL
2 tbsp canola oil 30 mL
1 tsp ground cumin 3 g
1/2 dried chili peppers, minced 0.4 g
2 tbsp water, if necessary 30 mL
1 limes [optional] 70 g
1 tbsp fresh cilantro, chopped [optional] 2 g
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (420g)

Amount

% Daily Value

Calories

450

Fat

20 g

30 %

Saturated 0.7 g
+ Trans 0.1 g

4 %

Cholesterol

80 mg

Sodium

370 mg

15 %

Carbohydrate

39 g

13 %

Fibre

11 g

43 %

Sugars

12 g

Protein

31 g

Vitamin A

42 %

Vitamin C

68 %

Calcium

10 %

Iron

36 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 1
Other Foods ½

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again