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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 serving
384
칼로리
21g
단백질
51g
탄수화물
12g
지방
12g
식이섬유
17g
당류
336mg
나트륨
포화지방 3 g · 콜레스테롤 43 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · Produce For Better Health Foundation
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