Super Quick Bean and Chicken Chili

Our dietitians' favourite

This recipe is taken from the 2001 Milk Calendar. 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.

  • Prep: 10 min
  • Cooking: 25 min - 30 min
Yields 6 servings
super quick bean and chicken chili

Ingredients

  • 1 tbsp (15 mL) vegetable oil
  • 1 lb (450 g) boneless skinless chicken cut in 1-inch (2 1/2 cm) chunks
  • 1 chopped carrot
  • 1 chopped onion
  • 1 red bell pepper or green bell 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 kidney 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

Preparation

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

Add tomatoes, the red and white kidney beans and tomato paste; bring to boil. Reduce heat and boil gently 15 to 20 min or until thickened.

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 to taste with salt and pepper. Sprinkle servings with cheese.

Tips

For the Vegetarian: Omit chicken. Increase carrot to 2 and add 1 zucchini, chopped, along with other vegetables.

Healthy Eating Tip: Full of beans? Beans are known for their fibre, but did you know that they are a good source of folate? Folate, also found in milk, is a vitamin needed to make red blood cells.

For additional bean recipes, visit www.ontariobeans.on.ca

Learn more about

Nutritional information

Per serving
Energy: 430 Calories
Protein: 32 g
Carbohydrate: 48 g
Fat: 13 g
Fibre: 11.7 g
Sodium: 730 mg

Top 5 Nutrients

(% DV*)
Calcium: 24 % / 268 mg
Folate: 74 %
Magnesium: 47 %
Niacin: 56 %
Vitamin C: 114 %