Chili con Pollo

10 Reviews
100% would make this recipe again

Ground chicken with beans in a tomato sauce.

Spanish for «chili with chicken», this dish is a version of the famous «chili con carne», the national dish of Texas.

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Preparation : 15 min Cooking : 7 h
440 calories/serving

Ingredients

460 g ground chicken, or ground turkey
3 cups red beans (canned), rinsed and drained 750 mL
1 1/2 cup canned tomatoes (diced) 380 g
2 tbsp tomato paste 35 g
1 onions, finely chopped 200 g
2 cloves garlic, minced
1 green peppers, cut into small dices 150 g
2 tbsp brown sugar 26 g
1/2 cup chicken broth 125 mL
2 tbsp canola oil 30 mL
1 tsp ground cumin 3 g
1/2 dried chili peppers, minced 0.2 g
1 limes [optional] 70 g
1 tbsp fresh cilantro, chopped [optional] 2 g
2 tbsp water, if necessary 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Prepare the vegetables. Finely chop the onion, mince the garlic and chili pepper, and finely dice the bell pepper.
  2. Heat the oil in a pan over medium-high heat. Add the ground chicken, then cook, with occasional stirring, until the meat loses its pink colour, 7-8 min. Add the onion and garlic, then sauté until the onion is soft and translucent, about 3 min. Season with a little salt.
  3. Transfer the mixture to the ceramic cooking pot. Add the diced tomatoes, tomato paste, diced bell pepper, beans, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover the slow cooker with the lid and cook 6-8 h at low temperature. Alternatively, cook the chili 4 h at high temperature.
  4. Add pepper to taste just before serving. Sprinkle with freshly chopped cilantro leaves, garnish with lime wedges, then serve.

Nutrition Facts Table

per 1 serving (410 g)

Amount

% Daily Value

Calories

440

Fat

19 g

30 %

Saturated 0.6 g
+ Trans 0.1 g

4 %

Cholesterol

80 mg

Sodium

530 mg

22 %

Carbohydrate

37 g

12 %

Fibre

10 g

41 %

Sugars

12 g

Net Carbs

27 g

Protein

30 g

Vitamin A

41 %

Vitamin C

60 %

Calcium

10 %

Iron

35 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin C, Vitamin E
Good source of  :
Copper, Magnesium, Vitamin B1, Vitamin K
Source of  :
Calcium, Niacin, Pantothenic Acid, Selenium, Vitamin B2, Vitamin B6, Vitamin D, Zinc
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 1
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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10 Reviews (10 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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