Performance Chicken Chili

Performance Chicken Chili

Ground chicken with beans in a tomato sauce.

Ideal to charge your batteries before a sport competition.

4 servings
Preparation 20 min
Cooking 1 h 40 min

600 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    
1 cup basmati rice   200 g

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. A few minutes before the end of cooking, start to cook the rice.
  7. Drain the beans, rinse them and drain again. Add them to the pan with the chili, 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 over the steamed rice.

Nutrition Facts Table

Nutrition Facts

per 1 serving (550g)

Amount

% DV*

* DV = Daily Value

Calories

600

Fat

20 g

31 %

Saturated 0.5 g
+ Trans 0.1 g

4 %

Cholesterol

80 mg

Sodium

540 mg

22 %

Carbohydrate

72 g

24 %

Fibre

11 g

45 %

Sugars

12 g

Protein

34 g

Vitamin A

45 %

Vitamin C

70 %

Calcium

10 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 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, Vitamin B2, Vitamin D
Good source of :
Copper, Niacin, Selenium, Vitamin B1, Vitamin B6, Vitamin K, Zinc
Excellent source of :
Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E

More info


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

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