Chicken, Veggie and Two-Bean Chili

A new twist on a traditional family favourite! A complete meal in a bowl ready in minutes that features chicken and the any day magic of cream.

  • Prep: 10 min
  • Cooking: 20 min
Yields 6 servings
chicken veggie and two bean chili

Ingredients

  • 1 tbsp (15 mL) butter
  • 1 lb (450 g) boneless skinless chicken cut in 1-inch (2.5 cm) chunks
  • 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
  • 28 oz (796 mL) 1 can diced tomatoes
  • 19 oz (540 mL) 1 can black beans drained and rinsed
  • 19 oz (540 mL) 1 can white pea beans drained and rinsed
  • 3 tbsp (45 mL) tomato paste
  • 2 tbsp (30 mL) all-purpose flour
  • 1 cup (250 mL) 10% half-and-half cream
  • 1 cup (250 mL) corn kernels
  • Salt
  • pepper to taste
  • Diced avocado
  • Fresh lime wedges

Preparation

In large pot, heat oil over medium-high heat; brown chicken and transfer to plate. Add onion, peppers, chili powder, oregano and cumin; sauté for 5 min or until vegetables are softened.

Add tomatoes, black and white beans and tomato paste; bring to boil. Reduce heat and boil gently, stirring occasionally, for about 10 min or until thickened. Whisk flour into cream; 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 avocado and add lime wedges to squeeze over top.

Tips

For the Vegetarian: Omit chicken. Add 2 diced carrots and 1 chopped zucchini along with other vegetables.

*For a smoky heat, add 1/4 to 1/2 tsp (1 to 2 mL) chipotle powder with the chili powder or season each serving with chipotle hot sauce.

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Nutrition

Nutritional Information

per serving
Energy: 491 Calories
Protein: 35 g
Carbohydrate: 58 g
Fat: 15 g
Fibre: 17.1 g
Sodium: 715 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 20 % / 220 mg
Vitamin C: 112 %
Folate: 85 %
Vitamin B6: 68 %
Selenium: 65 %