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- Simple and nutritious for everyone! An old standby with a 21st century twist!
- S. Chokel
- 1 lb (.5 kg). boneless skinless chicken thighs (breasts can be used, but not as flavorful)
- 1/2 tbsp (7 ml) canola or olive oil (vegetable oil is fine too)
- 1 large sweet onion, chopped
- 2 ribs celery, sliced in small pieces
- 1 clove garlic, minced, (use more to taste if you like)
- 1 14 oz (392 grm). can whole tomatoes
- 1 15 oz (420 grm). can red chili kidney beans, drained (I like to substitute Pinto beans)
- 1 green pepper, diced
- 2 tsp (10 ml) chili powder (or to taste)
- 3/4 tsp (4 ml) ground cumin seed (or to taste, this is that rich savory flavoring in chili)
- 1/4 tsp (1 ml) salt or to taste
- 1/4 tsp (1 ml) black pepper or to taste
- Wash chicken and pat it dry.
- Remove all visible fat and cut the chicken in 1/2 inch piecees.
- In a large non-stick skillet over medium-high heat, cook chicken in hot oil until the meat is lightly browned.
- Add onion, celery, and garlic; cook over medium heat until vegetables are tender.
- Add tomatoes, stirring to break them up, or squish them in your hands when you add them.
- Add all the remaining ingredients.
- Cover and allow to simmer for 10 minutes.
- Remove the cover and let simmer for for 15-20 minutes, or until part of the liquid has evaporated and reduced and the chili starts to thicken.
- Serve this over hot brown rice for a really nutritious meal for your family.. this is QUICK and EASY. The chili freezes well, so make a double or triple recipe and freeze it in individual servings or enough for another full meal for your family.
My nutritionist figured this out to about 200 to 230 calories per serving based on the use of chicken breasts (lessor) or thighs. Use the thighs.. the flavor is significantly improved and the calories aren't that different.
Because we are green chile lovers, we add a can or two of green chilies chopped up and in the summer use fresh de-seeded tomatoes for a great flavor. Also, I like to add a touch of sugar and cinnamon to my chili.. just a personal preference and sort of "Mexican-y" which my family loves.
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