Heart Healthy Recipe – Mexican Two-Bean Chicken Chili

Heather Aulick, DNP, RN, FNP-BC, likes this recipe because it is high in fiber and protein, and it is a good dietary choice.

MEXICAN TWO-BEAN CHICKEN CHILI

• 2 Cups unsalted chicken broth
• 1 jar (16oz) thick and chunky mild salsa
• 1 cup tomato sauce
• 1 medium zucchini, coarsely chopped (about 1 ¼ cups/300 mL)
• 1½ cups rinsed and drained canned black beans
• 1½ cups rinsed and drained canned pinto beans
• 1 cup drained canned whole kernel corn
• 3 cups shredded cooked chicken
• 1 garlic clove, pressed
• 1½ – 2 tbsp chill powder
• 1 tsp ground cumin

Optional toppings such as sheered cheese, sour cream, tortilla chips, sliced green onions or fresh cilantro leaves.

DIRECTIONS

1. Combine broth, salsa and tomato sauce in (4-qt./3.8-L) Casserole. Add zucchini, beans, corn, chicken, pressed garlic, chili powder and cumin. Bring to a boil, reduce heat and simmer 30 minutes, stirring occasionally with spoon.
2. Ladle chili into bowls. Top with desired toppings.
3. Hot salsa to replace adding more salt (Optional)

Yield:

10 cups/2.4 L

6 servings of 1 2/3 cups/400 mL (excluding optional ingredients)

Nutrients per Serving:

Calories 300. Total Fat 7g. Saturated Fat 1.5 g. Cholesterol 60mg. Sodium 1620mg. Carbohydrate 32 g. Fiber 9 g. Protein 29g.