Thursday, June 2, 2011

15-Minute Chicken Chili

     I shall call this "Magic Chili."  It really is ready to eat in 15 minutes.  It's hearty the way a good chili ought to be.  And it can be spicy...mine isn't as I am congenitally averse to spicy foods.  I don't like to sweat when I eat, ya know?

     Magic Chili goes really well with quinoa; pronounced "keen-nwa", it is a high-fiber, high-protein seed that is quite similar to rice once it's cooked.  I was out of rice (D'oh!) and I wanted something grain-like to eat with the chili.  I had cooked up a batch of quinoa with low-fat, low-sodium chicken broth.  The quinoa was originally supposed to go into a savory breakfast dish but the flavors and textures didn't work out.  I figured, why not try it with the chili?

     And wow, it was awesome.  Beyond awesome.  It was bordering on greatness.  (However, I wouldn't use quinoa in this dish if you have any kidney problems...that's a lot of protein for one meal.) 

    Magic Chili, truly. 

15- Minute Chicken Chili
Adapted from
Makes 4 generous servings

10 oz cooked chicken, chopped into 1/2-inch cubes
1/4 tsp- 1 1/2 tbsp chili powder (use less or more according to your preferences)
1 1/2 tbsp cumin
2 large tomatoes, chopped
1 (15 oz) can low-sodium black black beans
1 (4.5oz) can minced green chiles (optional, I didn't use them)
1 cup fresh or frozen and thawed corn kernels
Salt, ground black pepper, and cayenne pepper, to taste


1. Add all of  the ingredients to a medium pot.  Heat over medium-high heat.  Cook for 15 minute, stirring occasionally.  The tomatoes will release their juices and the chili will become more "soupy."  (Have faith, it will happen.)  Taste and add salt, pepper, and cayenne pepper to taste if needed.  Serve over rice, quinoa or with a side salad.

Nutrition Information Per Serving, for the chili only:
Calories: 287, Fat: 6.3g, Cholesterol: 37mg, Sodium: 600mg, Carbohydrates: 34.2g, Fiber: 9.2g, Protein: 23.5g

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