CHICKEN CHILI WITH BLACK BEANS AND CORN
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.