Apple Corn Chili

Dairy-Free | Gluten-Free | Main Dishes | Soups | No Added Sugars | High in Fiber

This quick and easy chili may be lower in fat and sodium than traditional chili, but it’s still packed full of flavor and comfort!

Apple Corn Chili
6
Servings
50 minutes
Total Time
$1.04
Cost per serving
Temperature: Medium high/Simmer
Serving size:1 cup
Prep time:15 minutes
Cook time:35 minutes
Total time:50 minutes
Equipment:

Cutting board

Stockpot (large deep pot)

Strainer

Small bowl

Large bowl

Utensils:

Knife

Spatula or wooden spoon

Measuring cups and spoons

Potato masher or fork

Serving Suggestion:

Serve with cornbread and a side salad or steamed vegetables.

Ingredients

2 tablespoons olive oil, divided

8 ounces boneless, skinless chicken breast, cut in 1/2 inch cubes

1 medium onion, chopped

2 cloves garlic, minced

3 teaspoons ground cumin (optional)

1/4 teaspoon cayenne pepper (optional)

1 15 ounce can yellow corn, drain liquid into small bowl or cup

2 red apples, chopped with skin on in 1/2 inch pieces

1 15 ounce can black beans, no-salt-added, drained and rinsed

1 4.5 ounce can diced green chilies, drained

2 teaspoons chicken bouillon, sodium-free (or 2 bouillon cubes)

2 cups water

Topping

1/4 cup reduced-fat sour cream

1/4 cup fresh cilantro, chopped (optional) or

1/4 cup green onion, chopped (optional)

Instructions

  1. Before you begin wash your hands, surfaces, utensils, fruits and vegetables.
  2. In a stockpot, heat 1 tablespoon of olive oil over medium high heat until oil shimmers.
  3. Add chicken, stirring occasionally, until golden brown, about 7 minutes. Remove chicken to a small bowl. Keep warm.
  4. Heat 1 tablespoon of olive oil in the stockpot. Sauté onions for about 4 minutes.
  5. Add garlic, cumin and cayenne pepper, if using.
  6. Add corn. Cook until corn is golden brown.
  7. Add apples and cook until apples can easily be mashed with a fork, 10-15 minutes.
  8. Use a potato masher to create a coarse sauce from the onion, apple, and corn mixture. Add liquid from the corn to make a thick sauce.
  9. Add 2 cups of water and 2 teaspoons of chicken bouillon (or 2 bouillon cubes). Bring to a gentle simmer on medium heat.
  10. Add black beans and chilies to the stock pot and bring back to a simmer.
  11. Add browned chicken and bring back to a simmer.
  12. Ladle into bowls. Add a dollop of sour cream and chopped cilantro or green onions if desired.

Tips

  • Pair with cornbread for a full meal or with a side salad for an extra serving of veggies.
  • Make this recipe vegetarian by using an additional can of beans in place of chicken and substitute water or vegetable stock in place of bouillon.
Ingredients

What goes in Apple Corn Chili?

Black Beans
Black Beans
White Onion
White Onion
Sliced Apples
Sliced Apples
Corn
Corn

Nutritional Information
(Per Serving)

CALORIES
250
TOTAL FAT
7g
SODIUM
290mg
TOTAL CARBS
34g
PROTEIN
15g
See complete nutrition facts >>
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