Healthy Chicken Chili with cornbread
Here’s a recipe for chicken chili that I’ve developed. The resulting chili is very healthy (protein, carbs, and fat well balanced) and tastes great.
Ingredients
1.5 lb fresh chicken breast
28 oz can of crushed tomatos
15.25 oz can of Golden Sweet corn
16 oz can of Bush’s Chili Beans in hot sauce
1 bag Carroll Shelby’s Chili Kit (or season to your own liking, this just makes it faster and easier)
5 Jalapeno Peppers
3 Habanero Pepper (if you like your chili mild reduce to 1 or remove all)
1 Publano Pepper
1 Med to large white onion
2 cloves of garlic
1 tbsp olive oil
1/3 cup malt vinegar
Cheapest 40oz malt beverage you can find, typically Old English or Magnum 40.
- Heat olive oil in skillet to the point that water will crackle on contact.
- While the oil is heating remove stem and seeds from the publano pepper. Chop along with the onion.
- Dice chicken into 1/2 to 3/4 inch pieces. If you prefer you can use ground chicken.
- Cook Publano pepper and onion on skillet for 2-3 minutes, stirring frequently. You don’t want to fully cook them, just start the cooking process. Season with some ground pepper and a small amount of the chili powder.
- While the pepper and onion are cooking mince the garlic cloves.
- Push pepper and onion to once side. Add chicken and garlic to the skillet and do your best to move the pepper and onion on top of the chicken to prevent overcooking. Add enough chili powder to lightly cover the chicken. Cook until chicken no longers shows pink, 3-5 minutes.
- While chicken is cooking destem and seed the Jalapeno and Habanero peppers. WEAR GLOVES! I cannot stress this enough. Jalapenos are fine to do without gloves but Habaneros are not. The oils from them will stay on your hands even after washing multiple times. If you rub your face, eyes, or other sensative parts of your body you’ll be a world of pain. Trust me, I’ve done it a few times. Contrary to popular belief the heat (capsaicin) is not concentrated in the seeds. Seeds contain very little capsaicin. The largest concentration is in the white membrane the seeds are attached to. If you like your chili hot scrape the seeds off the membrane and use it, otherwise cut it out and toss it. Finely dice both pepper varieties.
- Combine crushed tomatos, corn, beans, diced peppers, malt vinegar, the remaining chili powder mix bag, the cayenne pepper powder, and about 1/4 of the salt bag in a large stewing pot. Put on medium heat. Alternatively you can use a crock pot and slow cook everything. I highly recommend this option!
- When the chicken has turned white add everything to the stew pot. Do not drain, include liquid.
- After mixing together you have to decide the consistancy you want. I recommend a medium to thick consistancy. Add mesa flower from chili kit until mix is thicker than you want. Thin out with some of the 40.
- Cook for at least an hour, stiring frequently. You want to cook until the chicken is tender and almost to the point of falling apart. If you don’t stir the bottom can burn so don’t walk away! If chili starts boiling turn the heat down. You want it just under the boiling point. If it gets too thick thin with the 40. If it’s too thin add more mesa flower.
- In the last 15 minutes of cooking add salt to taste.
Chili nutrition information (may vary depending upon the brand of canned goods):
Serving size: about 1 3/4 cups
Servings: about 6
Calories: 375
Protein: 34 g (~36% of calories)
Carbs: 45 g (~48% of calories)
Fat: 6.5 g (~16% calories)
Cornbread
1 box Jiffy Cornbread mix
1 egg
1/3 cup skim milk
1 tsp finely chopped dried rosemary
1/2 tbsp med chili powder
3 pinches of shredded extra sharp chedder cheese (optional)
1 Jalapeno pepper (optional)
- Put cornbread mix in a bowl. Mix in rosemary and chili powder.
- Add egg and skim milk as directed on box.
- If using cheese or pepper fold in at this point. Pepper should be destemmed, seeded, and chopped into thin pieces up to 3/4 inch long.
- The best way too cook this cornbread is to use a corn stick mold. If you don’t have one use a small pan or skillet lined with wax paper or generously coated with cooking spray. Makes 10 corn sticks or one small pan 3/4 to 1 inch thick.
I recommend doubling recipe if using a normal pan or a skillet, otherwise the bread will be very thin.
Crumble some cornbread over the chili before eating and you’ll have an excellent meal.
Cornbread nutrition information can be found on the box.
