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Chicken, Veggie and Two-Bean Chili

A new twist on a traditional family favourite! A complete meal in a bowl ready in minutes that features chicken and the any day magic of cream.

Course Main Dishes
Prep. Time 10 mins
Cooking Time 20 mins
Yields 6 servings

Preparation
Nutritional Info
Comments (2)

Preparation

What You Need

1 tbsp (15 ml) butter

1 lb (450 g) boneless skinless chicken, cut in 1-inch (2.5 cm) chunks

1 medium onion, chopped

1 each sweet green and red pepper, chopped

2 tbsp (30 ml) chili powder

2 tsp (10 ml) dried oregano

1 tsp (5 ml) ground cumin

28 oz (796 ml) 1 can diced tomatoes

19 oz (540 ml) 1 can black beans, drained and rinsed

19 oz (540 ml) 1 can white pea beans, drained and rinsed

3 tbsp (45 ml) tomato paste

2 tbsp (30 ml) all-purpose flour

1 cup (250 ml) 10% half-and-half cream

1 cup (250 ml) corn kernels

Salt

pepper, to taste

Diced avocado

Fresh lime wedges

Instructions

In large pot, heat oil over medium-high heat; brown chicken and transfer to plate. Add onion, peppers, chili powder, oregano and cumin; sauté for 5 min or until vegetables are softened.

Add tomatoes, black and white beans and tomato paste; bring to boil. Reduce heat and boil gently, stirring occasionally, for about 10 min or until thickened.

Whisk flour into cream; gradually stir into pot. Add corn and cooked chicken; simmer, stirring, until thickened and chicken is no longer pink inside. Season with salt and pepper. Sprinkle servings with avocado and add lime wedges to squeeze over top.

Tips

For the Vegetarian: Omit chicken. Add 2 diced carrots and 1 chopped zucchini along with other vegetables.

*For a smoky heat, add 1/4 to 1/2 tsp (1 to 2 mL) chipotle powder with the chili powder or season each serving with chipotle hot sauce.

View the comments for this recipe and share one of your own!

Nutritional Info

Per serving

Energy: 491 Calories
Protein: 35 g
Carbohydrate: 58 g
Fat: 15 g
Fibre: 17.1 g
Sodium: 715 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 20 % / 220 mg
Vitamin C: 112 %
Folate: 85 %
Vitamin B6: 68 %
Selenium: 65 %

* 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.

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Judy Near
May 5th, 2011

The only thing this dish needs is some crushed whole wheat tortilla chips (or corn chips) and lots of grated cheddar or jack cheese melted on top. YUM!!!!
Dorie Anderson
May 4th, 2011

I would add some finely chopped garlic