Apple Corn Chili

This quick-fixing chili, with a base of sautéed, puréed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.

• Prep: 25 min
• Cook: 30 min
• Total: 55 min
• Servings: 4
• Cuisine: Southwestern
• Difficulty: Medium
• Cost: $2.52/serving

Dietary

• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• High-Protein
• High-Fiber

Tags

• healthy
• comfort food
• savory
• quick
• boil
• stir-fry

Ingredients

• 2 tablespoon olive oil (divided)
• 8 ounce chicken breast (boneless, skinless, cut to 1/2" cubes)
• 1 onion (medium, chopped)
• 2 clove garlic (minced)
• 1.75 cup yellow corn (canned, 15.2 ounce can, no-salt-added, drained)
• 2 red apples (chopped, skin on)
• 0.5 tablespoon ground cumin
• 0.125 teaspoon cayenne pepper
• 1 can black beans (15 ounce, low sodium, drained and rinsed)
• 4.5 ounce diced green chiles (canned, drained)
• 2 teaspoon chicken bouillon (low sodium)
• 2 cup water
• 0.25 cup sour cream (reduced-fat)
• 0.25 cup cilantro (fresh, chopped)

Instructions

1. In a stockpot, heat 1 tablespoon olive oil; add chicken breast and brown (about 5 minutes).
2. Remove chicken breast from pan.
3. Heat remaining olive oil in same pot; add onion and garlic and sauté until soft.
4. Add yellow corn and sauté until golden brown.
5. Add red apples, ground cumin, and cayenne pepper (if desired); cook about 3-4 minutes.
6. Let cool about 5 minutes.
7. Set aside about 1 cup of mixture.
8. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
9. Add browned chicken breast, black beans, diced green chiles, chicken bouillon, and water.
10. Bring to boil and simmer about 15 minutes.
11. Chicken should be cooked to 165 ºF. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture, sour cream, and cilantro.

Notes

Serving Suggestions: Serve with a whole-grain tortilla and an 8 ounce glass of fat-free (skim) milk.

Nutrition (per serving)

• Calories: 384
• Protein: 21.3 g
• Carbohydrates: 50.9 g
• Fat: 11.5 g
• Fiber: 12.1 g
• Sodium: 336 mg
• Saturated Fat: 2.6 g
• Sugar: 17.4 g
• Cholesterol: 43 mg