|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 for vegetable stock.|
|Recipe Cost for 4 People: $7.43 ($1.86/serving)*|
|Preparation Time: 45 minutes|
|In a stockpot, heat 1 Tbsp olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan. Heat remaining olive oil in same pot; add onions and garlic and sauté until soft. Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes. Set aside about 1 cup of the mixture. Purée remainder in food processor or blender, adding a portion of the water, if needed, and return to pot. Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.
Complete this Healthy Plate: Serve with slice of whole-grain tortilla and an 8 oz glass of non-fat milk.
|Fruits & Veggies per Serving
Total Fat: 11g
Saturated Fat: 3g
% of Calories from Fat: 28%
% Calories from Sat Fat: 8%
Dietary Fiber: 9g
|Each serving provides: An excellent source of protein, fiber, vitamin C, niacin, potassium, phosphorus, and magnesium, and a good source of riboflavin, vitamin B6, folate, pantothenic acid, iron, and zinc.|
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