Sweet Potato and Chicken Chili

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Preparation : 20 min Cooking : 4 h
610 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly

Ingredients

4 cloves garlic, minced
2 yellow or red sweet peppers, cut into small dices 400 g
2 onions, finely chopped 400 g
2 sweet potatoes, diced 360 g
700 g ground chicken, or ground turkey
1 cup frozen corn kernels 100 g
3 cups canned tomatoes (diced) 800 g
1 tbsp maple syrup 15 mL
2 tbsp olive oil 30 mL
1/4 cup cocoa powder 22 g
3 tbsp chili powder 24 g
1/2 tsp ground cinnamon [optional] 2 g
3 sprigs fresh thyme, chopped [optional] 2 g
5 1/2 cups red beans (canned) 1.38 L
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 cup basmati rice 200 g

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Prepare the vegetables. Chop the onions, mince the garlic and finely dice the bell peppers and sweet potatoes.
  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. Place the onion mixture, the chicken as well as the remaining ingredient, except the rice, into the slow cooker. Cover the slow cooker with the lid and cook on 'low' for 4 h.
  5. A few minutes before the end of cooking, start to cook the rice.
  6. Drain the beans, rinse them and drain again. Add them to the slow cooker with the chili, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Serve over the steamed rice.

Nutrition Facts Table

per 1 serving (630g)

Amount

% Daily Value

Calories

610

Fat

18 g

28 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

80 mg

Sodium

590 mg

25 %

Carbohydrate

80 g

27 %

Fibre

17 g

68 %

Sugars

14 g

Net Carbs

63 g

Protein

36 g

Vitamin A

150 %

Vitamin C

201 %

Calcium

15 %

Iron

49 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¼ servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2 ½
Meat and Alternatives 3 ½
Fats ½
Other Foods 0

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