Chili con Pollo

4 Reviews
100% would make this recipe again

Ground chicken with beans in a tomato sauce.

Spanish for «chili with chicken», this dish is a version of the famous «chili con carne», the national dish of Texas.

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Preparation : 20 min Cooking : 1 h 40 min
450 calories/serving

Ingredients

460 g ground chicken, or ground turkey
3 cups red beans (canned) 750 mL
1 2/3 cup canned tomatoes, low sodium 400 g
2 tbsp tomato paste 35 g
1 onions, finely chopped 200 g
2 cloves garlic, minced
1 green peppers, cut into small dices 150 g
2 tbsp brown sugar 26 g
1/2 cup chicken broth, low-sodium 125 mL
2 tbsp canola oil 30 mL
1 tsp ground cumin 3 g
1/2 dried chili peppers, minced 0.2 g
1 limes [optional] 70 g
1 tbsp fresh cilantro, chopped [optional] 2 g
2 tbsp water, if necessary 30 mL
1 pinch salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the vegetables. Chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  2. Heat half the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside.
  3. Pour the remaining oil into the same pan, heat over medium heat, and add the ground chicken. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
  4. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Warm up the broth then pour it into the pan.
  5. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
  6. Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.

Nutrition Facts Table

per 1 serving (420 g)

Amount

% Daily Value

Calories

450

Fat

20 g

30 %

Saturated 0.7 g
+ Trans 0.1 g

4 %

Cholesterol

80 mg

Sodium

370 mg

15 %

Carbohydrate

37 g

12 %

Fibre

10 g

41 %

Sugars

12 g

Net Carbs

27 g

Protein

31 g

Vitamin A

42 %

Vitamin C

61 %

Calcium

10 %

Iron

36 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E
Good source of  :
Copper, Magnesium, Niacin, Vitamin B1, Vitamin K
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin B6, Vitamin D, Zinc
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 1
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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