"Performance" Chicken Chili

9 Reviews
100% would make this recipe again

Ground chicken with beans in a tomato sauce.

Ideal to charge your batteries before a sport competition or to recharge afterwards!

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Preparation : 20 min Cooking : 1 h 40 min
600 calories/serving

Ingredients

460 g ground chicken, or ground turkey
3 cups red beans (canned) 750 mL
1 2/3 cup canned tomatoes (diced) 400 g
2 tbsp tomato paste 35 g
1 onions, finely chopped 200 g
2 cloves garlic, minced
1 green peppers, cut into small dices 150 g
2 tbsp brown sugar 26 g
1/2 cup chicken broth 125 mL
2 tbsp canola oil 30 mL
1 tsp ground cumin 3 g
1/2 dried chili peppers, minced 0.2 g
1 limes [optional] 70 g
1 tbsp fresh cilantro, chopped [optional] 2 g
2 tbsp water, if necessary 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 cup basmati rice 200 g

Method

  1. Prepare the vegetables. Chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  2. Heat half the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside.
  3. Pour the remaining oil into the same pan, heat over medium heat, and add the ground chicken. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour.
  4. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Warm up the broth then pour it into the pan.
  5. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
  6. A few minutes before the end of cooking, start to cook the rice.
  7. Drain the beans, rinse them and drain again. Add them to the pan with the chili, mix well, and cook an additional 8-10 min. Add salt and pepper to taste. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve over the steamed rice.

Nutrition Facts Table

per 1 serving (540 g)

Amount

% Daily Value

Calories

600

Fat

20 g

30 %

Saturated 0.7 g
+ Trans 0.1 g

4 %

Cholesterol

80 mg

Sodium

540 mg

22 %

Carbohydrate

71 g

24 %

Fibre

11 g

43 %

Sugars

12 g

Net Carbs

60 g

Protein

34 g

Vitamin A

42 %

Vitamin C

61 %

Calcium

11 %

Iron

37 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E
Good source of  :
Copper, Niacin, Selenium, Vitamin B1, Vitamin B6, Vitamin K, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B2, Vitamin D
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 1
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (4 with rating only) 100% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Good meal. Not to spicy. Would have liked it a bit warmer

Useful 0
Rachel S.
january 02, 2021 | I would make this recipe again

This was great. We had to use a little chili powder and a tablespoon of canned chipotle chilis in adobo sauce as a sub for the fresh chili pepper. That brought the heat. We will definitely make this again.

Useful 0
october 16, 2016

Loved it!!

Useful 0

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