Athletic Trainer's Dish of the Week: Black Bean Chicken Chili

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Black Bean Chicken Chili

INGREDIENTS:

1 Tbsp. vegetable oil

1 large onion, chopped

1 medium green bell pepper, chopped

3 cloves garlic, minced

1 fresh jalapeno, seeded, minced

2 Tbsp. chili powder

1 tsp. cumin

1/2 tsp. oregano

1/2 tsp. cayenne pepper

3 cups chopped cooked chicken

2 cups low-sodium canned crushed tomatoes

1 1/2 cups no-salt added chicken broth

1 cup chili sauce

2 tsp. Worcestershire sauce

 1/2 tsp. black pepper

1 cup black beans, rinsed, drained

3/4 cup plain nonfat yogurt

1/2 cup chopped red onion

DIRECTIONS:

Heat the oil in a stockpot over medium heat until hot. Add onion, green pepper, garlic and jalapeno. Cook for 5 to 7 minutes or until tender, stirring frequently. Stir in chili powder, cumin, oregano, and cayenne pepper. Cook for 1 minute, stirring constantly. Add the chicken, tomatoes, broth, chili sauce, Worcestershire sauce and black pepper. Bring to a boil; reduce heat. Simmer, covered for 15 minutes, stirring occasionally. Stir in the black beans. Cook, covered for 5 minutes longer, stirring occasionally. Serve topped with a dollop of plain yogurt and chopped red onions.

NUTRITIONAL VALUES:

Servings: 8

Calories: 187     Fat: 3.8g     Carbohydrates: 25g     Protein: 17g