Recipes

Dec 16, 2012 Ξ 1 comment

Jerk Chicken Chili

posted by Jennifer
Jerk Chicken Chili

Thanks to two types of beans, this chili is high in protein, fibre, B-vitamins and folate.  Using low-sodium stock, low-sodium soy sauce, and rinsing the beans keeps the sodium content at a reasonable level – which is heart-healthy, not to mention great if you’re just feeling bloated that day.  For a spicier version, substitute habanero chiles or add hot sauce. 

Prep: 10 minutes Ÿ Total: 40 minutes

Ingredients:

Vegetable oil 1 Tbsp 15 mL
Onion, diced 1 each 1 each
Chicken, ground 1 lb 500 g
Yellow pepper, diced 1 medium 1 medium
Red pepper, diced 1 medium 1 medium
Jalapeno pepper, diced 1 each 1 each
Chilli powder 3 Tbsp 45 mL
Thyme 1 tsp 5 mL
Allspice 1 tsp 5 mL
Cinnamon ½ tsp 3 mL
Chicken, cooked, cubed 2 cups 500 mL
Chicken stock (broth), low-sodium 3 cups 750 mL
Tomatoes, diced 28-oz can 796 mL
Tomato paste 3 Tbsp 45 mL
Soy sauce, low-sodium 1 Tbsp 15 mL
Black beans, rinsed, drained 19-oz can 540 mL
White beans, rinsed, drained 19-oz can 540 mL
Cilantro ½ cup 125 mL

 

Directions:

  1. Heat vegetable oil over medium heat in large Dutch oven; add onion and garlic, and cook for 2 minutes.
  2. Add ground chicken, and cook until no longer pink.
  3. Add peppers, chili powder, thyme, allspice, and cinnamon.  Cook 5 minutes, or until peppers begin to soften.
  4. Add stock, chicken, tomatoes, tomato paste, soy sauce, and beans.  Simmer until peppers are tender and chili is heated through.
  5. Add cilantro, and serve!

Makes 12 servings  (325 g / serving) Ÿ 1 serving = 1.5 cups

Download PDF
Nutrition Facts 

Adapted from: London Free Press, September 2011

Prepared By: Jennifer Broxterman, Registered Dietitian & Lisa Doerr, BScH Foods & Nutrition student
NutritionRx  Ÿ  Email: info@nutritionrx.ca  Ÿ  Phone: (519) 520-9549  Ÿ  Website: www.nutritionrx.ca


 


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Turkey Chilli
Cheesecake Stuffed Peaches

1 Comment

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