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JERK CHICKEN CHILI

Thanks to two types of beans, this chili is high in protein, fibre, B-vitamins and folate.  Using low-sodium stock, low-sodium soy sauce, and rinsing the beans keeps the sodium content at a reasonable level – which is heart-healthy, not to mention great if you’re just feeling bloated that day.  For a spicier version, substitute habanero chiles or add hot sauce.

Ingredients:

Vegetable oil1 Tbsp15 mL
Onion, diced1 each1 each
Chicken, ground1 lb500 g
Yellow pepper, diced1 medium1 medium
Red pepper, diced1 medium1 medium
Jalapeno pepper, diced1 each1 each
Chilli powder3 Tbsp45 mL
Thyme1 tsp5 mL
Allspice1 tsp5 mL
Cinnamon½ tsp3 mL
Chicken, cooked, cubed2 cups500 mL
Chicken stock (broth), low-sodium3 cups750 mL
Tomatoes, diced28-oz can796 mL
Tomato paste3 Tbsp45 mL
Soy sauce, low-sodium1 Tbsp15 mL
Black beans, rinsed, drained19-oz can540 mL
White beans, rinsed, drained19-oz can540 mL
Cilantro½ cup125 mL

Directions:

  1. Heat vegetable oil over medium heat in large Dutch oven; add onion and garlic, and cook for 2 minutes.
  2. Add ground chicken, and cook until no longer pink.
  3. Add peppers, chili powder, thyme, allspice, and cinnamon.  Cook 5 minutes, or until peppers begin to soften.
  4. Add stock, chicken, tomatoes, tomato paste, soy sauce, and beans.  Simmer until peppers are tender and chili is heated through.
  5. Add cilantro, and serve!

Makes 12 servings (325 g /serving). 1 serving = 1.5 cups

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