Chili con Pollo

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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.

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Preparation : 15 min Cooking : 7 h
450 calories/serving

Ingredients

1 lb ground chicken, or ground turkey
3 cups red beans (canned), rinsed and drained 24.4 fl.oz
1 1/2 cup canned tomatoes, low sodium 13.5 oz
2 tbsp tomato paste 1.4 oz
1 onions, finely chopped 7.1 oz
2 cloves garlic, minced
1 green peppers, cut into small dices 5.3 oz
2 tbsp brown sugar 0.9 oz
1/2 cup chicken broth, low-sodium 4.2 fl.oz
2 tbsp canola oil 1 fl.oz
1 tsp ground cumin 0.1 oz
1/2 dried chili peppers, minced 0.1 oz
1 limes [optional] 2.4 oz
1 tbsp fresh cilantro, chopped [optional] 0.1 oz
2 tbsp water, if necessary 1 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]

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

per 1 serving (410 g)

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

37 g

12 %

Fibre

10 g

41 %

Sugars

12 g

Net Carbs

27 g

Protein

31 g

Vitamin A

41 %

Vitamin C

60 %

Calcium

10 %

Iron

35 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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