Chicken and White Bean Chili

- 2 Tbsp canola oil, (30 mL)
- 1 large onion, diced (1)
- 2 garlic cloves, minced (2)
- 1 large red pepper, diced (1)
- 2 tsp cumin (10 mL)
- 1 tsp dried oregano (5 mL)
- 2 tsp chili powder (10 mL)
- 1/4 tsp crushed red pepper flakes (1 mL)
- 1/4 tsp pepper (1 mL)
- 2 cans (4 oz/127 mL) diced green chilies (2)
- 2 Tbsp chopped fresh cilantro (30 mL)
- 2 Tbsp tomato paste (30 mL)
- 1 1/2 cups sodium-reduced chicken broth (375 mL)
- 2 cans (19 oz/540 mL) white navy beans, rinsed and drained (2)
- 1 can (12 oz/341 mL) whole kernel corn (1)
- 2 skinless chicken breasts, cooked and cut into bite-sized pieces (2)
1. Heat a large saucepan over medium-high heat. Add canola oil and sauté onion, garlic and red pepper until vegetables are softened, about 4 – 5 minutes. Add cumin, oregano, chili powder, red pepper flakes and pepper, cook and stir for 1 minute.
2. Add green chilies, cilantro, tomato paste, chicken broth, beans and corn, stir to combine ingredients. Reduce heat to medium-low, cover and simmer chili for 35 – 40 minutes.
3. Add cooked chicken to chili and stir until chicken is heated through, about 5 minutes.

Nutritional Analysis