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 15 min
Cooking 7 h

450 calories per serving 


Ingredients

460 g ground chicken, or ground turkey    
3 cups red beans (canned), rinsed and drained   750 mL
1 1/2 cup canned tomatoes, low sodium   380 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
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    

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  2. Heat the oil in a pan over medium-high heat. Add the ground chicken, then cook, with occasional stirring, until the meat loses its pink colour, 7-8 min. Add the onion and garlic, then sauté until the onion is soft and translucent, about 3 min. Season with a little salt.
  3. Transfer the mixture to the ceramic cooking pot. Add the diced tomatoes, tomato paste, diced bell pepper, beans, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover the slow cooker with the lid and cook 6-8 h at low temperature. Alternatively, cook the chili 4 h at high temperature.
  4. Add pepper to taste just before serving. 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

20 g

30 %

Saturated 0.5 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

40 %

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, 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

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 | Slow Cook | American

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