Chicken Chili with Black Beans, Zucchini, and Corn
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
3 tablespoons olive oil2 medium onions, chopped3 garlic cloves, minced2 tablespoons chili powder (or less)2 teaspoons cumin (or to taste)1 teaspoon dried oregano¼ teaspoon cayenne (to taste)14½ ounce can chicken broth28-ounce can Italian peeled tomatoes, coarsely chopped, with juice 12-ounce bottle amber beer1 teaspoon sugar1 teaspoon salt (to taste)1 bay leaf1 tablespoon yellow cornmeal2 medium zucchini (1 to 1¼ pounds), cut in 1-inch chunks2 pounds skinless, boneless chicken breast, cut into 1-inch cubes15-ounce can black beans, drained & rinsed11-ounce can corn niblets, drained
In a stockpot, heat the olive oil over moderately low heat. Add the onions, cover and cook for 5 minutes. Uncover and continue to cook, stirring occasionally, until the onions are pale golden and just beginning to brown, 8 to 10 minutes longer.
Add the garlic, chili powder, cumin, oregano and cayenne. Cook, stirring, 1 to 2 minutes to toast the spices lightly, but do not let them burn. Stir in the chicken broth until well blended. Add the tomatoes with their juice, the beer, sugar, salt and bay leaf. Bring to a boil over high heat, reduce the heat to low, and simmer, partially covered, 40 minutes. Remove and discard the bay leaf. (The dish can be prepared ahead to this point up to 2 days in advance and refrigerate; reheat before proceeding.)
Return the chili base to a gentle boil. Slowly sprinkle the cornmeal over the sauce so that it just dusts the surface, then stir it in so that it blends with the liquid without forming lumps. Add the zucchini and cook for 5 minutes. Add the chicken, reduce the heat so that the mixture just simmers, and cook for 5 minutes. Add the black beans and corn and cook 5 minutes longer.
Serving Size: Makes 6-8 servings, nutrition info is for 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user CTRUSCHKE.
Add the garlic, chili powder, cumin, oregano and cayenne. Cook, stirring, 1 to 2 minutes to toast the spices lightly, but do not let them burn. Stir in the chicken broth until well blended. Add the tomatoes with their juice, the beer, sugar, salt and bay leaf. Bring to a boil over high heat, reduce the heat to low, and simmer, partially covered, 40 minutes. Remove and discard the bay leaf. (The dish can be prepared ahead to this point up to 2 days in advance and refrigerate; reheat before proceeding.)
Return the chili base to a gentle boil. Slowly sprinkle the cornmeal over the sauce so that it just dusts the surface, then stir it in so that it blends with the liquid without forming lumps. Add the zucchini and cook for 5 minutes. Add the chicken, reduce the heat so that the mixture just simmers, and cook for 5 minutes. Add the black beans and corn and cook 5 minutes longer.
Serving Size: Makes 6-8 servings, nutrition info is for 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user CTRUSCHKE.
Nutritional Info Amount Per Serving
- Calories: 336.6
- Total Fat: 7.7 g
- Cholesterol: 67.0 mg
- Sodium: 813.2 mg
- Total Carbs: 31.7 g
- Dietary Fiber: 8.5 g
- Protein: 34.0 g
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