Ground chicken with beans in a tomato sauce.
Spanish for «chili with chicken», this dish is a version of the famous «chili con carne», the national dish of Texas.
460 g | ground chicken, or ground turkey | ||
3 cups | red beans (canned) | 750 mL | |
1 2/3 cup | canned tomatoes (diced) | 400 g | |
2 tbsp | tomato paste | 35 g | |
1 | onions, finely chopped | 200 g | |
2 cloves | garlic, minced | ||
1 | green peppers, cut into small dices | 150 g | |
2 tbsp | brown sugar | 26 g | |
1/2 cup | chicken broth | 125 mL | |
2 tbsp | canola oil | 30 mL | |
1 tsp | ground cumin | 3 g | |
1/2 | dried chili peppers, minced | 0.2 g | |
1 | limes [optional] | 70 g | |
1 tbsp | fresh cilantro, chopped [optional] | 2 g | |
2 tbsp | water, if necessary | 30 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
per 1 serving (420 g)
Amount % Daily Value |
Calories 440 |
Fat 19 g 30 % |
Saturated
0.6 g
4 % |
Cholesterol 80 mg |
Sodium 530 mg 22 % |
Carbohydrate 37 g 12 % |
Fibre 10 g 41 % |
Sugars 12 g |
Net Carbs 27 g |
Protein 30 g |
Vitamin A 42 % |
Vitamin C 61 % |
Calcium 10 % |
Iron 36 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Fruits | 0 |
Vegetables | 1 ½ |
Meat and Alternatives | 3 ½ |
Fats | 1 |
Other Foods | ½ |
I enjoyed the recipe but it turned out more like a spaghetti sauce rather then chili. The portions turned out pretty big and could have been for nearly 8 people instead of 4 with a rice as a side. I made a few substitutions to have it tasting more like chilli which didn't add many calories. I added: 2 tsp Chili powder 1/2 tsp Chili flakes instead of chilli peppers (I had forgotten the chilli peppers) 1 tsp dried oregano 1 tsp dried basil 1 cup broth (instead if 1/2 cup) 1/2 small can tomato paste (instead of 2 tbsp)
Definitely better made a day ahead, it is a bit thinner in texture than I'd like, but I cooked off as much liquid as I could by having it simmer lowly for a few hours. I personally didn't find that I needed the rice as a side, it was plenty filling and satisfying on its own. The addition of lime and cilantro at the very end made me not miss my habitual topping of cheddar cheese at all!