Healthy Chicken Chili Recipe
I absolutely love this recipe because it’s a comforting, hearty dish that perfectly balances the smoky spice of cumin and chili powder with the freshness of lime juice and cilantro. Plus, it’s super versatile for meal prep, and the optional toppings let me customize each bowl to match whatever I’m feeling that day!
I adore making recipes that are not just tasty but also healthful, and my Healthy Chicken Chili is a prime example. It’s loaded with lean ground chicken, colorful red and green bell peppers, and hearty beans.
This chili packs in the protein and delivers on flavor. It’s also ridiculously easy and fast to make.
You can throw it together in one pot in under 30 minutes. And if you’re looking for a healthy dinner that delivers on satisfaction, this is it.
Ingredients
– Olive oil: A fat that’s heart-healthy, helps in the sautéing of vegetables, and adds flavor.
– Onion: Contributes aromatic depth and a slight sweetness, is rich in antioxidants.
Garlic’s benefits are numerous: It enhances immune function, gives dishes a strong and distinctive flavor, and has as many antibacterial and antiviral properties as any food out there.
– Chicken on the Ground: Protein source; promotes muscle health; flavorful; low-fat.
– Sweet peppers: Add brilliant color and sweetness.
Excellent source of vitamin C.
– Cumin: A warm, earthy spice that adds depth to dishes and helps the body to digest food.
– Chili powder: Imparts warmth and intricacy; is antioxidant-rich.
– Fiber-rich kidney beans help you feel full, and they’re high in protein and iron.
– Black beans: A fiber-rich source, they stabilize blood sugar and are high in protein.
Chopped tomatoes: Contribute juiciness and acidity and are rich in lycopene.
– Corn: Contributes to sweetness, is a good source of fiber, promotes digestive health.
Ingredient Quantities
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 pound ground chicken
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon oregano
- Salt and pepper to taste
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 can (6 oz) tomato paste
- 2 cups low-sodium chicken broth
- 1 cup corn kernels (fresh or frozen)
- 1 tablespoon lime juice
- 1/4 cup fresh cilantro, chopped
- Optional toppings: avocado, shredded cheese, sour cream
Instructions
1. Place a large pot on medium heat and add the olive oil. When the oil is hot, add the onion, which you have diced, and cook it in the pot until it reaches a state of translucency. This should take around 5 minutes.
2. Minced garlic should be added and cooked for an additional minute until very aromatic.
3. To the pot, add ground chicken. Cook it, breaking it up with a spoon, until it is browned and fully cooked through.
4. Add the diced red and green bell peppers. Cook for another 3 to 4 minutes until they start to soften.
5. Incorporate the cumin, chili powder, paprika, oregano, salt, and pepper. Mix well to intersperse the spices with the chicken and vegetables.
6. Combine the following in the pot: drained and rinsed kidney beans, black beans, diced tomatoes, and tomato paste. Mix thoroughly to ensure a good blend of ingredients.
7. Add the chicken broth and corn kernels, and mix well. Bring the mixture to a simmer.
8. Lower the heat, put a lid on the pot, and let the chili bubble away for 20-30 minutes—stirring a couple of times just to make sure nothing is sticking to the bottom of your pot.
9. Mix in the lime juice and taste for seasonings, adjusting the salt and pepper as needed.
10. Serve the chili piping hot and garnished with fresh cilantro and any number of optional toppings, such as avocado slices, shredded cheese, or a dollop of sour cream. Enjoy!
Equipment Needed
1. Large pot with lid
2. Wooden spoon or spatula
3. Cutting board
4. Chef’s knife
5. Measuring spoons
6. Can opener
7. Colander or sieve (for draining and rinsing beans)
8. Ladle (for serving)
FAQ
- Q: Can I use ground turkey instead of ground chicken?Q: Can I use ground turkey instead of ground chicken in this recipe?
- Q: How can I make this chili spicier?A: To increase the spiciness, think about incorporating diced jalapeños, extra chili powder, or a dash of cayenne pepper.
- Q: Is it necessary to drain and rinse the canned beans?A: Yes, the beans should be drained and rinsed to reduce the extra sodium and to help achieve the right consistency in the chili.
- Q: Can this recipe be made in a slow cooker?Yes, you can transfer everything to your slow cooker and set it on low for 4-6 hours after you have browned the chicken and sautéed the onions and garlic.
- Q: Can I freeze the leftovers?Chili freezes exceptionally well. Let it cool completely, and then pack it into airtight containers you can stack in your freezer. That way, next time you crave this Tex-Mex comfort food, you won’t have to make a big batch—you can just reheat a single portion.
- Q: Can I make this recipe vegetarian?A: Yes, leave out the chicken and add extra beans and veggies, or use a substitute meat like tofu or tempeh.
Substitutions and Variations
1 tablespoon olive oil: Use avocado oil or coconut oil as a substitute.
1 pound ground chicken: Substitute with ground turkey or lean ground beef.
One red bell pepper may be replaced with either a yellow or orange bell pepper.
One 15-ounce can of kidney beans may be substituted with pinto beans or chickpeas.
1 can (6 oz) of tomato paste: If you don’t have tomato paste, substitute it with 1 cup of tomato sauce.
Pro Tips
1. Flavor Depth: For extra depth of flavor, consider browning the ground chicken more extensively, allowing some bits to caramelize. This creates a richer base for the chili.
2. Layered Spices: Toast the ground cumin, chili powder, paprika, and oregano in the pan for about 30 seconds before adding the beans and tomatoes. This helps release their oils and enhances the aroma.
3. Bean Texture: If you prefer more texture in your beans, add only half of the canned beans initially and mash the rest slightly before adding. This adds thickness and a nice contrast in texture.
4. Smoke and Spice: Add a dash of smoked paprika or a chipotle pepper in adobo sauce for a subtle smoky dimension and additional heat, enhancing the complex flavors.
5. Resting Time: After cooking, let the chili rest for at least 15-20 minutes before serving, if possible. This allows the flavors to meld together, making for a tastier dish.
Healthy Chicken Chili Recipe
My favorite Healthy Chicken Chili Recipe
Equipment Needed:
1. Large pot with lid
2. Wooden spoon or spatula
3. Cutting board
4. Chef’s knife
5. Measuring spoons
6. Can opener
7. Colander or sieve (for draining and rinsing beans)
8. Ladle (for serving)
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 pound ground chicken
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon oregano
- Salt and pepper to taste
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 can (6 oz) tomato paste
- 2 cups low-sodium chicken broth
- 1 cup corn kernels (fresh or frozen)
- 1 tablespoon lime juice
- 1/4 cup fresh cilantro, chopped
- Optional toppings: avocado, shredded cheese, sour cream
Instructions:
1. Place a large pot on medium heat and add the olive oil. When the oil is hot, add the onion, which you have diced, and cook it in the pot until it reaches a state of translucency. This should take around 5 minutes.
2. Minced garlic should be added and cooked for an additional minute until very aromatic.
3. To the pot, add ground chicken. Cook it, breaking it up with a spoon, until it is browned and fully cooked through.
4. Add the diced red and green bell peppers. Cook for another 3 to 4 minutes until they start to soften.
5. Incorporate the cumin, chili powder, paprika, oregano, salt, and pepper. Mix well to intersperse the spices with the chicken and vegetables.
6. Combine the following in the pot: drained and rinsed kidney beans, black beans, diced tomatoes, and tomato paste. Mix thoroughly to ensure a good blend of ingredients.
7. Add the chicken broth and corn kernels, and mix well. Bring the mixture to a simmer.
8. Lower the heat, put a lid on the pot, and let the chili bubble away for 20-30 minutes—stirring a couple of times just to make sure nothing is sticking to the bottom of your pot.
9. Mix in the lime juice and taste for seasonings, adjusting the salt and pepper as needed.
10. Serve the chili piping hot and garnished with fresh cilantro and any number of optional toppings, such as avocado slices, shredded cheese, or a dollop of sour cream. Enjoy!
