chicken chili iii

ingredients

1 1/2 lb. boneless, skinless chicken breast halves (or turkey breast)
2 tablespoons canola oil
3 cups chopped yellow onion
1 1/2 cups chopped green peppers
4 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon ground cumin
1/2 teaspoon cayenne pepper
2 cans (14.5 oz. each) diced tomatoes, with liquid
2 cans (10.5 oz. each) reduced sodium condensed chicken broth
2 cups water
1 can (6 oz.) tomato paste
1 bay leaf
2 cans (15 oz.) reduced sodium garbanzo beans, rinsed and drained
salt and pepper (optional)

directions

  1. cut chicken into 1/2-inch cubes.
  2. heat oil in large pot over medium heat.
  3. add onion, green pepper and garlic; cook over medium heat for 10 minutes or until onion is tender.
  4. add chicken, cook and stir constantly for 4 minutes or until chicken is lightly browned.
  5. add the remaining ingredients and bring to a boil.
  6. reduce heat, cover and simmer for 40 minutes, stirring occasionally.
  7. add beans.
  8. cook, uncovered for 20 minutes, stirring occasionally.
  9. remove bay leaf before serving.


Nutrition (Per Serving)

serving size 1 1/2 cups
servings 10
calories 260
fat 5g
saturated fat 1g
cholesterol 30mg
sodium 540mg
carbohydrate 3g
fiber 7g
protein 20g