Photo: Charles Deluvio
Estimated Nutrition (whole recipe, rough)
884
Calories
56g
Protein
30g
Fat
102g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 tablespoon vegetable oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 jalapeno pepper, seeded and minced
- 1 1/2 pounds boneless, skinless chicken breasts cut into bite-size pieces
- 1 6-ounce can no salt added tomato paste
- 1 tablespoon chili powder
- 1 1/2 teaspoons ground cumin
- 2 14-1/2-ounce cans no salt added whole or stewed tomatoes, undrained
- 1 15-ounce can kidney beans, drained and rinsed
- 1 14-1/2-ounce can low sodium chicken broth
- 1 teaspoon ground black pepper
- 1/2 teaspoon salt
- 3 cups cooked rice (cooked without salt or fat)
- 1 11-ounce can no salt added yellow corn, drained
- Grated cheese (optional)
- =
Directions
1
Heat oil in Dutch oven over medium-high heat; add onion, garlic and jalapeno pepper; cook 3 to 5 minutes until onion is tender. Add chicken; cook 4 to 5 minutes, until no longer pink. Stir in tomato paste, chili powder and cumin; cook 1 minute. Add tomatoes, beans, chicken broth, pepper and salt. Bring to a boil; reduce heat, cover and simmer over low heat 45 to 55 minutes; stirring occasionally.
2
Combine rice and corn. Serve chili over rice and top with cheese, if desired.
Recipe sourced from
fandom