This quick-fixing chili, with a base of sautéed, pureed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.
- 2 tablespoon olive oil (divided)
- 8 ounce boneless, skinless chicken breast (cut to 1/2" cubes)
- 1 medium onion (chopped)
- 2 cloves garlic (minced)
- 1 15.2 oz can yellow corn (no-salt-added, drained)
- 2 red apples, such as Braeburn, Empire, or Fuji (chopped, skin on)
- 1/2 tablespoon ground cumin
- 1/8 teaspoon cayenne pepper (if desired)
- 15 can 15 oz. can black beans (no-salt-added, drained and rinsed)
- 4 1/2 ounce can diced green chiles (drained)
- 2 teaspoon chicken bouillon (sodium-free)
- 2 cup water
- 1/4 cup sour cream (reduced-fat)
- 1/4 cup fresh, chopped cilantro (if desired)
- new free label
1. In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
2. Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
3. Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes.
4. Set aside about 1 cup of mixture. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
5. Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
6. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.
Serving Suggestions: Serve with a whole-grain tortilla and an 8 oz glass of fat-free (skim) milk.