عشاءمتوسط

Apple Corn Chili

Name: Apple Corn Chili
Prep time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 2 tablespoons olive oil; 8 ounces boneless, skinless chicken breast; 1 medium onion; 2 cloves garlic; 1 3/4 cups canned yellow corn; 2 red apples, such as Braeburn, Empire, or Fuji; 1/2 tablespoon ground cumin; 1/8 teaspoon cayenne pepper; 1 can can (15 oz) black beans; 4 1/2 ounces can diced green chiles; 2 teaspoons chicken bouillon; 2 cups water; 1/4 cup sour cream; 1/4 cup fresh, chopped cilantro

This quick-fixing chili, with a base of sautéed, puréed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.

45 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 serving

384

سعرات حرارية

21g

بروتين

51g

كربوهيدرات

12g

دهون

12g

ألياف

17g

سكر

336mg

صوديوم

دهون مشبعة 3 g · كوليسترول 43 mg

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المكونات

olive oil
2 tablespoons · divided
boneless, skinless chicken breast
8 ounces · cut to 1/2" cubes
onion
1 medium · chopped
garlic
2 cloves · minced
canned yellow corn
1 3/4 cups · 15.2 ounce can, no-salt-added, drained
red apples, such as Braeburn, Empire, or Fuji
2 · chopped, skin on
ground cumin
1/2 tablespoon
cayenne pepper
1/8 teaspoon · if desired
can (15 oz) black beans
1 can · low sodium, drained and rinsed
can diced green chiles
4 1/2 ounces · drained
chicken bouillon
2 teaspoons · low sodium
water
2 cups
sour cream
1/4 cup · reduced-fat
fresh, chopped cilantro
1/4 cup · if desired

التعليمات

1
In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
2
Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
3
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.
4
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.
5
Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
6
To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.

المصدر: USDA MyPlate Kitchen · Produce For Better Health Foundation

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