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Low Fat Chicken Chili Con Carne

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  Non-stick cooking spray 2 Tablespoon
  Lean ground beef 1⁄2 Pound
  Boneless skinless chicken breast 1⁄2 Pound, chopped
  Yellow onion 1 Large, chopped
  Green pepper 1 Medium, cored, seeded, and chopped
  Garlic 2 Clove (10 gm), minced
  Chili powder 1 Tablespoon
  Ground cumin 1 Tablespoon
  Low sodium tomatoes 1 Can (10 oz), pureed with their juice
  Low sodium beef broth 1 Cup (16 tbs)
  Low sodium tomato paste 1 Tablespoon
  Red pepper flakes 1 Teaspoon
  Ground coriander 1 Teaspoon
  Dried oregano 1 Teaspoon, crumbled
  Dried basil 1 Teaspoon, crumbled
  Bay leaf 1
  Kidney beans 1 Cup (16 tbs), cooked and drained
  Shredded sharp cheddar cheese 1⁄4 Cup (4 tbs)

Lightly coat a heavy 10 inch skillet with the cooking spray and set over moderate heat for 30 seconds.
Add the ground beef and chicken breast; cook, stirring often, until no longer pink about 4 to 5 minutes.
Push the meat mixture to one side of the skillet.
Add the onion, green pepper, garlic, chili powder, and cumin; cover and cook until the onion is soft about 5 minutes.
Add the tomatoes, beef broth, tomato paste, red pepper flakes, coriander, oregano, basil, and bay leaf; simmer, uncovered, stirring occasionally, for 20 minutes.
Add the kidney beans and simmer, uncovered, stirring occasionally, 5 minutes longer.
Discard the bay leaf, ladle into soup bowls and garnish with the cheese, if desired.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2009 Calories from Fat 556

% Daily Value*

Total Fat 62 g95.9%

Saturated Fat 17.4 g86.8%

Trans Fat 0.1 g

Cholesterol 289.8 mg96.6%

Sodium 1153.4 mg48.1%

Total Carbohydrates 213 g70.9%

Dietary Fiber 54.3 g217.1%

Sugars 23.8 g

Protein 162 g324.7%

Vitamin A 156.1% Vitamin C 327.2%

Calcium 83.4% Iron 167.3%

*Based on a 2000 Calorie diet


Low Fat Chicken Chili Con Carne Recipe