Chicken chili with black beans and corn


Main dish


Preparation time: 15 minutes. Cooking time: about 30 minutes.

1 tablespoon canola oil

1 pound boneless skinless chicken breasts, cut into 1-inch cubes

1 cup green bell pepper, chopped

1 cup onion, chopped

1 tablespoon paprika

11/2 teaspoons dried oregano

1 teaspoon cumin

1 teaspoon garlic powder

1/4 teaspoon cayenne pepper

1 (15-ounce) can reduced-sodium black beans, rinsed

1 (15-ounce) can great Northern beans, rinsed

1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid

1 cup fat-free chicken broth

1 cup frozen corn

Heat oil in a large nonstick skillet on medium-high. Add chicken, bell pepper and onion; cook and stir 6 minutes or until chicken is lightly browned. Add paprika, oregano, cumin, garlic powder and cayenne; mix well. Stir in beans, tomatoes, broth and corn. Bring to boil; Reduce heat to low; simmer 20 minutes or until heated through. Makes about 8 cups.

Per cup: 213 calories, 19 grams protein, 4 grams fat (17 percent calories from fat), 0.5 gram saturated fat, 25 grams carbohydrate, 36 milligrams cholesterol, 386 milligrams sodium, 7 grams fiber.

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