This quick-fixing chili, with a base of sautéed, pureed 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.
Ingredients
2 tablespoons
olive oil (divided)
8 ounces
boneless, skinless chicken breast (cut to 1/2" cubes)
1
medium onion (chopped)
2
cloves garlic (minced)
15 ounces
can yellow corn (no-salt-added, drained)
2
red apples, such as Braeburn, Empire, or Fuji (chopped, skin on)
1/2 tablespoon
ground cumin
1/8 teaspoon
cayenne pepper (if desired)
15 ounces
can black beans (no-saalt-added, drained and rinsed)
4 1/2 ounces
can diced green chiles (drained)
2 teaspoons
chicken bouilon (sodium-free)
2 cups
water
for Topping:
1/4 cup
sour cream (reduced-fat)
1/4 cup
fresh, chopped cilantro (if desired)
Directions
1. In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
2. Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
3. 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.
4. Set aside about 1 cup of mixture. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
5. Add browned chicken, black bean, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
6. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.
Notes
Serving Suggestions: Serve with a whole-grain tortilla and an 8 oz glass of fat-free (skim) milk.
