Healthy Eating for Your Active Lifestyle

Super Quick Bean and Chicken Chili

Recipe details

Servings: 6
Time: Under 1 hour

A new twist on a traditional family favourite! A complete meal in a bowl ready in minutes that features chicken in delicious harmony with red and white beans.

Ingredients

  • 1 tbsp (15 ml) vegetable oil
  • 1 lb (450 g) boneless skinless chicken, cut in 1-inch (2.5 cm) chunks
  • 1 medium carrot, chopped
  • 1 medium onion, chopped
  • 1 each sweet green and red pepper, chopped
  • 2 tbsp (30 ml) chili powder
  • 2 tsp (10 ml) dried oregano
  • 1 tsp (5 ml) ground cumin
  • 1 can (28 oz/796 ml) diced tomatoes
  • 1 can (19 oz/540 ml) red kidney beans, drained and rinsed
  • 1 can (19 oz/540 ml) white pea beans, drained and rinsed
  • 3 tbsp (45 ml) tomato paste
  • 2 tbsp (30 ml) all-purpose flour
  • 1 cup (250 ml) milk
  • 1 cup (250 ml) corn kernels
  • Salt and pepper, to taste
  • 3/4 cup (180 ml) shredded Canadian old Cheddar cheese

Directions

  1. In large pot, heat oil over medium-high heat; brown chicken and transfer to plate. Add carrot, onion, peppers, chili powder, oregano and cumin; cook, stirring, for 5 min or until vegetables are softened.
  2. Add tomatoes, kidney and white beans and tomato paste; bring to boil. Reduce heat and boil gently for about 10 min or until thickened.
  3. Whisk flour into milk; gradually stir into pot. Add corn and cooked chicken; simmer, stirring, until thickened and chicken is no longer pink inside. Season with salt and pepper. Sprinkle servings with cheese.



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Super Quick Bean and Chicken Chili

Recipe courtesy of Dairy Farmers of Canada

Nutrition Information

per serving
  • Calories 420
  • Protein 32 g
  • Carbohydrates 48 g
  • Fat 13 g
  • Fibre 12 g
  • Sodium 730 mg
  • Calcium 268 mg