Apple Corn Chili

posted May 14, 2014, 9:41 AM by Linda Hopey   [ updated Mar 5, 2015, 8:47 AM ]

Apple Corn Chili

Apple Corn Chili
 
(20 votes)
Prep time: 45 minutes
Makes: 4 Servings

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

tablespoons
 olive oil (divided)
ounces
 boneless, skinless chicken breast (cut to 1/2" cubes)
medium onion (chopped)
cloves garlic (minced)
15 ounces
 can yellow corn (no-salt-added, drained)
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)
teaspoons
 chicken bouilon (sodium-free)
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.


Nutrition Information
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Key Nutrients
 
Amount
 
% Daily Value*
Total Calories
360
Total Fat
11 g
17%
Protein
20 g
Carbohydrates
48 g
16%
Dietary Fiber
9 g
36%
Saturated Fat
3 g
15%
Sodium
140 mg
6%
MyPlate Food Groups
 
Fruits
3/4 cup
Vegetables
1 cup
Protein Foods
1 1/2 ounces
*Percent Daily Values are based on a 2,000 calorie diet.
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