APPLE CORN CHILI

Prep time:  45 mins

Total time:  45 mins

Serves: 4 servings

Serving size: (495g)

Calories: 360

Fat: 11g

INGREDIENTS

DIRECTIONS

  1. In a stockpot, heat 1 tbsp olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
  2. Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
  3. Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes.
  4. Set aside about 1 cup of the mixture. Purée remainder in food processor or blender, adding a portion of the water, if needed, and return to pot.
  5. Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
  6. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.

NOTES/Tips

Serve with a whole-grain tortilla and an 8 oz glass of fat-free (skim) milk.

 

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