Chicken & Bean Chili

4
Easy
Dinner

Characteristics

High Fibre Without gluten Without nuts Kid Approved Under 30 minutes

Nutritional Facts Per Serving

470
Calories
36 g
Protein
37 g
Carbs
11 g
fiber
Show all nutrition facts

Nutritional Facts

1 4
  • Amount For Serving % Daily Value
  • Calories 470
  • Lipides 22 g
    • Saturated fat  5 g
  • Cholesterol 150 mg
  • Sodium  730 mg
  • Carbs 37 g
    • fiber  11 g
    • Sugar  10 g
  • Protein 36 g

Ingredients

  • 1 tbsp (15 mL) olive oil, divided
  • 8 skinless boneless chicken thighs
  • 1 onion, diced
  • 1 can (796 mL) diced tomatoes
  • 2 tbsp (45 mL) chili powder
  • 1 tbsp (15 mL) ground cumin
  • 1 can (540 mL) no-salt-added kidney beans, drained and rinsed
  • 1 red or yellow pepper, seeded and diced
  • sliced green onions, to serve
  • sour cream, to serve
  • shredded Cheddar cheese, to serve

Method

  1. In large saucepan, heat half the oil over medium-high heat. Brown chicken on all sides, about 8 min. Transfer chicken to a plate. 
  2. Add remaining oil to saucepan and cook onion and pepper until starting to soften, about 2 min. Stir in tomatoes, chili powder and cumin. Add chicken back into saucepan. Bring to a boil, then reduce to a simmer. Loosely cover and cook, stirring occasionally, until sauce is slightly thickened and chicken is cooked through, about 10 min. 
  3. Stir in kidney beans and cook, stirring occasionally, approx. 5 min., until heated through. Top with green onions, sour cream and Cheddar cheese to serve, if desired. 

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