Apple Corn Chili
Advertisement
Ingredients
- 2 tablespoons olive oil (divided)
- 8 ounces boneless, skinless chicken breast (cut to 1/2" cubes)
- 1 medium onion (chopped)
- 2 cloves garlic (minced)
- 1 3/4 cups canned yellow corn (15.2 ounce can, no-salt-added, drained)
- 2 red apples, such as Braeburn, Empire, or Fuji (chopped, skin on)
- 1/2 tablespoon ground cumin
- 1/8 teaspoon cayenne pepper (if desired)
- 1 can can (15 oz) black beans (no-salt-added, drained and rinsed)
- 4 1/2 ounces can diced green chiles (drained)
- 2 teaspoons chicken bouillon (sodium-free)
- 2 cups water
- 1/4 cup sour cream (reduced-fat)
- 1/4 cup fresh, chopped cilantro (if desired)
Instructions
- In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
- Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
- Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes.
- Set aside about 1 cup of mixture. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
- Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
- To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.
Nutrition
| Calories | 360 |
|---|---|
| Protein | 20 g |
| Total Fat | 11 g |
| Saturated Fat | 3 g |
| Cholesterol | 35 mg |
| Sodium | 140 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 9 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Produce For Better Health Foundation