Apple Corn Chili
This quick-fixing chili, with a base of sautéed, puréed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.
- 45 minutes
- 4 Servings
- $6.00 - $8.99
Apple Corn Chili
This quick-fixing chili, with a base of sautéed, puréed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.
- 45 minutes
- 4 Servings
- $6.00 - $8.99
Ingredients
- 2 tablespoons olive oil
- 8 ounces boneless, skinless chicken breast
- 1 medium onion
- 2 cloves garlic
- 1 3/4 cups canned yellow corn
- 2 red apples, such as Braeburn, Empire, or Fuji
- 1/2 tablespoon ground cumin
- 1/8 teaspoon cayenne pepper
- 1 can can (15 oz) black beans
- 4 1/2 ounces can diced green chiles
- 2 teaspoons chicken bouillon
- 2 cups water
Steps
In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
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.
Set aside about 1 cup of mixture. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.
Ingredients
Serving Size:
| Nutrients | Amount |
|---|---|
| Total Calories | 360 |
| Total Fat | 11 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 4 mg |
| Omega 3 - DHA | 8 mg |
| Cholesterol | 35 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 9 g |
| Total Sugars | 15 g |
| Added Sugars included | 0 g |
| Protein | 20 g |
| Minerals | |
| Calcium | 100 mg |
| Potassium | 897 mg |
| Sodium | 140 mg |
| Copper | 365 mcg |
| Iron | 3 mg |
| Magnesium | 97 mg |
| Phosphorus | 307 mg |
| Selenium | 13 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 27 mcg RAE |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 46 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 11 mcg |
| Folate | 112 mcg DFE |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Niacin | 8 mg |
| Choline | 88 mg |
Source:
- Produce For Better Health Foundation