Low Fat Chicken Chili Con Carne
|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|
|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.
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