Chicken, Corn, and Bean Chili

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This yummy low-sodium chili is a little different from the standard variety, thanks to the addition of corn, meaty chunks of chicken, and the virtual absence of tomatoes. Partner with homemade cornbread for a truly heavenly meal.

Difficulty: Easy

Hands-on: 15 minutesTotal: 35 minutes

Serves: 8

Ingredients

  • 2 cans (15 oz.) no-salt-added kidney beans
  • 2 tsp. olive oil
  • 1 lb. boneless, skinless chicken breasts, cut into ½" cubes
  • 1 medium red onion, diced
  • 3 cloves garlic, minced
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 1 can (6 oz.) salt-free tomato paste
  • 2 Tbsp. salt-free chili powder
  • 1 tsp. ground cumin
  • 2 cups low-sodium chicken broth
  • 2 cups frozen corn kernels
  • ¼ cup chopped fresh cilantro
  • ½ tsp. ground black pepper

Directions

  • Drain and rinse beans and set aside.
  • Heat oil in a large sauté pan over medium heat. Add chicken and sauté until the outside is no longer pink, approximately 3–5 minutes. Add the onion and garlic and sauté for 2 minutes. Add the bell peppers and sauté for 2 minutes. Stir in the tomato paste, chili powder, cumin, broth, and black beans. Raise heat to high and bring to a boil. Once boiling, reduce heat to medium-low, cover, and simmer for 20 minutes.
  • Stir in the corn kernels, cover, and continue cooking for 5 minutes.
  • Remove from heat, stir in the cilantro and pepper. Serve immediately.

Recipe Information

Serves: 8

Ingredients

  • 2 cans (15 oz.) no-salt-added kidney beans
  • 2 tsp. olive oil
  • 1 lb. boneless, skinless chicken breasts, cut into ½" cubes
  • 1 medium red onion, diced
  • 3 cloves garlic, minced
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 1 can (6 oz.) salt-free tomato paste
  • 2 Tbsp. salt-free chili powder
  • 1 tsp. ground cumin
  • 2 cups low-sodium chicken broth
  • 2 cups frozen corn kernels
  • ¼ cup chopped fresh cilantro
  • ½ tsp. ground black pepper

Directions

  • Drain and rinse beans and set aside.
  • Heat oil in a large sauté pan over medium heat. Add chicken and sauté until the outside is no longer pink, approximately 3–5 minutes. Add the onion and garlic and sauté for 2 minutes. Add the bell peppers and sauté for 2 minutes. Stir in the tomato paste, chili powder, cumin, broth, and black beans. Raise heat to high and bring to a boil. Once boiling, reduce heat to medium-low, cover, and simmer for 20 minutes.
  • Stir in the corn kernels, cover, and continue cooking for 5 minutes.
  • Remove from heat, stir in the cilantro and pepper. Serve immediately.

Nutrition Information

Nutrition Information
Amount per serving
Calories190
Total Fat3g
Saturated Fat1g
Cholesterol40mg
Sodium160mg
Total Carbohydrate25g
Dietary Fiber8g
Sugars8g
Protein20g