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.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 serving
384
カロリー
21g
タンパク質
51g
炭水化物
12g
脂質
12g
食物繊維
17g
糖類
336mg
ナトリウム
飽和脂肪酸 3 g · コレステロール 43 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
出典: USDA MyPlate Kitchen · Produce For Better Health Foundation
AI栄養トラッキングアプリNutrolaの一部 — すべてのレシピに検証済みのマクロ栄養素が含まれ、ワンタップで記録できます。
Nutrolaで毎食を記録
AI写真スキャンでこのレシピを数秒で記録。
