Super Quick Bean and Chicken Chili
A new twist on a traditional family favourite! A complete meal in a bowl ready in minutes that features chicken in delicious harmony with red and white beans.
- Course Main Dishes
- Prep. Time 10 mins
- Cooking Time 25 - 30 mins
- Yields 6 servings
1/3 milk product serving(s) per person
Preparation
What You Need
Instructions
In large pot, heat oil over medium-high heat; sauté chicken and transfer to plate. Add carrot, onion, peppers, chili powder, oregano and cumin; cook, stirring, for 5 min or until vegetables are softened.
Add tomatoes, the red and white kidney beans and tomato paste; bring to boil. Reduce heat and boil gently 15 to 20 min or until thickened.
Whisk flour into milk; gradually stir into pot. Add corn and cooked chicken; simmer, stirring, until thickened and chicken is no longer pink inside. Season to taste with salt and pepper. Sprinkle servings with cheese.
Tips
For the Vegetarian: Omit chicken. Increase carrot to 2 and add 1 zucchini, chopped, along with other vegetables.
Healthy Eating Tip: Full of beans? Beans are known for their fibre, but did you know that they are a good source of folate? Folate, also found in milk, is a vitamin needed to make red blood cells.
For additional bean recipes, visit www.ontariobeans.on.ca
View the comments for this recipe and share one of your own!2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
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Nutritional Info
Per serving
Energy: 430 CaloriesProtein: 32 g
Carbohydrate: 48 g
Fat: 13 g
Fibre: 11.7 g
Sodium: 730 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium:
24 %
/
268
mg
Folate:
74 %
Vitamin C:
114 %
Niacin:
56 %
Magnesium:
47 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
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