Apple Corn Chili
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.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 serving
384
Calories
21g
Protein
51g
Carbs
12g
Fat
12g
Fiber
17g
Sugar
336mg
Sodium
Saturated Fat 3 g · Cholesterol 43 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
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
Instructions
- 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.
Source: USDA MyPlate Kitchen · Produce For Better Health Foundation
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