Apple Corn Chili
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!
Ingredients
2 tablespoons olive oil OR vegetable oil, divided
8 ounces boneless skinless chicken breast, cut in 1/2 inch cubes
1 medium onion, chopped
2 cloves garlic, minced OR 2 teaspoons garlic powder
1 teaspoon ground cumin (optional)
1/4 teaspoon cayenne pepper (optional)
1 15 ounce can no salt added corn, drain liquid into small bowl or cup
2 medium red apples, chopped into 1/2 inch pieces
1 15 ounce can no salt added black beans, drained and rinsed
1 4.5 ounce can diced green chile peppers, drained
2 cups low-sodium chicken stock
Optional toppings:
1/4 cup light sour cream
1/4 cup fresh cilantro, chopped
1/4 cup green onion, chopped
Equipment
Large pot
Knife
Spatula or wooden spoon
Measuring cups and spoons
Potato masher or fork
Instructions
- Before you begin, wash your hands, surfaces, utensils, fruits, and vegetables.
- In a large pot, heat 1 tablespoon of oil over medium-high heat until oil simmers.
- Add chicken, stirring occasionally, until golden brown, about 7 minutes. Remove chicken and put in small bowl.
- Heat 1 tablespoon of oil in the pot. Sauté onions for about 4 minutes.
- Add garlic, cumin and cayenne pepper, if using.
- Add corn. Cook until corn is golden brown.
- Add apples and cook until apples can easily be mashed with a fork, 10-15 minutes.
- Use a fork or potato masher to stir the onion, apple, and corn mixture. Add liquid from the corn and stir to make a thick sauce.
- Add 2 cups of chicken stock, stir to combine and increase heat to bring the pot to a simmer.
- Add black beans, chilies, and chicken. Simmer for an additional 5 minutes.
Tips
- Pair this recipe with the Celebrate Your Plate Confetti Cornbread. Try these dishes together for a more balanced meal!
- 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.
