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.
营养成分（每份）
每份数值 · 每份分量: 1 serving
384
卡路里
21g
蛋白质
51g
碳水
12g
脂肪
12g
膳食纤维
17g
糖
336mg
钠
饱和脂肪 3 g · 胆固醇 43 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
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
步骤
- 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.
来源: USDA MyPlate Kitchen · Produce For Better Health Foundation
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