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Apple Corn Chili

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Apple Corn Chili
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Apple Corn Chili
En Español

Fivestar Rating
(266 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 45 minutes

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.

Ingredients

  • 2 tablespoons olive oil (divided)
  • 8 ounces 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)
  • 1 can 15 oz. can black beans (no-salt-added, drained and rinsed)
  • 4 1/2 ounces can diced green chiles (drained)
  • 2 teaspoons chicken bouillon (sodium-free)
  • 2 cups water
Topping:
  • 1/4 cup sour cream (reduced-fat)
  • 1/4 cup fresh, chopped cilantro (if desired)

Directions

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.
 

Notes

Serving Suggestions: Serve with a whole-grain tortilla and an 8 oz glass of fat-free (skim) milk.

Source:

Produce For Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 360
Total Fat 11 g
Saturated Fat 3 g
Cholesterol 35 mg
Sodium 140 mg
Carbohydrates 48 g
Dietary Fiber 9 g
Total Sugars 15 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 0 mcg
Calcium 100 mg
Iron 3 mg
Potassium 897 mg
N/A - data is not available
Nutrients Amount
Total Calories 360
Total Fat 11 g
Saturated Fat 3 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 8 mg
Cholesterol 35 mg
Carbohydrates 48 g
Dietary Fiber 9 g
Total Sugars 15 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 100 mg
Potassium 897 mg
Sodium 140 mg
Copper 365 mcg
Iron 3 mg
Magnesium 97 mg
Phosphorus 307 mg
Selenium 13 mcg
Zinc 2 mg
Vitamins
Vitamin A 27 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.2 mcg
Vitamin C 46 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 11 mcg
Folate 112 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 8 mg
Choline 88 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
3/4 cups
Vegetables
1 cup
Protein Foods
1 1/2 ounces