Super Quick Bean and Chicken Chili

Name: Super Quick Bean and Chicken Chili
Yield: 6 servings
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

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

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

READY FOR REWARDS?

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