Chili with Chicken and Beans

 

For milder chili, reduce the green chiles by half. You can also replace the canned beans with 4 cups cooked dried beans; replace half the chicken broth with bean cooking liquid.

 

Ingredients :

 

• 1 tablespoon plus 1 teaspoon olive oil
• 1 tablespoon cumin seeds
• 2 onions, finely chopped (about 3 cups)
• 5 garlic cloves, coarsely chopped
• 1 green bell pepper, ribs and seeds removed, finely chopped
• 1¾ pounds boneless, skinless chicken breast halves (about 4), cut into 1-inch pieces
• 2 teaspoons chili powder
• 1 teaspoon dried oregano
• 1 dried bay leaf
• 1 can (28 ounces) chopped tomatoes
• 1 can (4 ounces) green chiles, drained and finely chopped
• 2½ cups homemade or reduced-sodium store-bought chicken broth
• Coarse salt and freshly ground pepper
• 2 cans (15 ounces each) kidney beans, drained and rinsed
• ¼ cup plain low-fat yogurt or sour cream, for garnish (optional)
• Cilantro leaves, for garnish (optional)

 

Method :

 

1. In a Dutch oven or large, heavy-bottomed pot, heat 1 tablespoon oil and the cumin seeds over medium, stirring, until the cumin is lightly toasted and aromatic, about 1 minute. Add onions, garlic, and bell pepper; cook, stirring occasionally, until vegetables are soft and lightly golden, about 15 minutes.
2. Push the onion mixture to the edges of the pot, add remaining 1 teaspoon oil, and increase heat to medium-high. Add the chicken, cooking on one side until seared, 3 to 5 minutes. Turn chicken pieces and cook an additional 2 to 3 minutes. With a slotted spoon, transfer the chicken to a plate.
3. Add chili powder, oregano, and bay leaf to the pot, and cook 30 seconds. Add tomatoes and their juice and green chiles, and stir to combine. Bring to a simmer. Add broth, ½ teaspoon salt, and the beans; season with pepper, and stir to combine.
4. Bring to a simmer. Stir contents, reduce heat to medium-low, and gently simmer. Cook, uncovered, until bean mixture thickens, about 45 minutes. Return chicken pieces, along with any accumulated juices from plate, to the pot and cook until chicken is tender, stirring occasionally, about 15 minutes.
5. Serve immediately, garnished with a dollop of yogurt and cilantro leaves, as desired.

 

per serving: 372 calories; 1.3 g saturated fat; 4.9 g unsaturated fat; 76.7 mg cholesterol; 35.8 g carbohydrates; 42.7 g protein; 924 mg sodium; 9.4 g fiber