This hearty, single-pot chicken dish combines traditional spices, such as standard chili powder and cumin, with less traditional herbs, such as oregano and coriander. Cook a big kettle of this chili on a blustery Sunday afternoon and you’ll have leftovers for a quick and healthy dinner on a work night.
2 pounds skinless, boneless chicken breast, cut into bite-sized pieces
2 cups finely chopped onion
2 garlic cloves, minced
2 teaspoons (tsp) ground cumin
1/2 tsp dried oregano
1 tsp ground coriander
2 (4.5-ounce) cans chopped green chiles, undrained
1 cup water
2 (15.5-ounce) cans cannelloni beans, rinsed and drained
1 (14-ounce) can fat-free, lower-sodium chicken broth
1/2 tsp hot pepper sauce
1 cup (4 ounces) shredded Monterey Jack cheese
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions
Heat large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan, cooking about 10 minutes or until browned, stirring frequently to avoid sticking.
Heat large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion to pan and sauté 6 minutes or until tender, stirring frequently. Add garlic and sauté another 2 minutes, continuing to stir. Add cumin, oregano and coriander and sauté 1 more minute. Add chiles and reduce heat to low; cook partially covered for 10 minutes.
Add cooked chicken, water, cannelloni beans and broth, and bring to a simmer. Cover and simmer for 10 minutes. Add in hot sauce and stir.
Ladle into bowls, and sprinkle with cheese, cilantro and green onions. Makes eight servings.
Per Serving: 233 calories; 5.9 grams (g) fat; 32.7 g protein; 11.7 g carbs; 3.4 g fiber; 78 milligrams (mg) cholesterol; 694 mg sodium; 180 mg calcium; 3.2 mg iron.
Source: October 2004 Cooking Light magazine.