Jerk Chicken Chili

Prep: 10:00
Total: 40:00

Thanks to two types of beans, this chili is high in protein, fibre, B-vitamins and folate.  Using low-sodium stock, low-sodium soy sauce, and rinsing the beans keeps the sodium content at a reasonable level – which is heart-healthy, not to mention great if you’re just feeling bloated that day.  For a spicier version, substitute habanero chiles or add hot sauce.

Ingredients:
Vegetable oil 1 Tbsp | 15 mL
Onion, diced 1 each | 1 each
Chicken, ground 1 lb | 500 g
Yellow pepper 1 medium | 1 medium
– Diced
Red pepper 1 medium | 1 medium
– Diced
Jalapeno pepper 1 each | 1 each
– Diced
Chilli powder 3 Tbsp | 45 mL
Thyme 1 tsp | 5 mL
Allspice 1 tsp | 5 mL
Cinnamon ½ tsp | 3 mL
Chicken 2 cups | 500 mL
– Cooked, cubed
Chicken stock
– broth
– low-sodium 3 cups | 750 mL
Tomatoes 28 oz can | 796 mL
-Diced
Tomato paste 3 Tbsp | 45 mL
Soy sauce 1 Tbsp | 15 mL
-low-sodium
Black beans 19-oz can | 540 mL
-Rinsed, drained
White beans 19-oz can | 540 mL
-Rinsed, drained
Cilantro ½ cup | 125 mL

Directions:

1. Heat vegetable oil over medium heat in a large Dutch oven; add onion and garlic, and cook for 2 minutes.

2. Add ground chicken, and cook until no longer pink.

3. Add peppers, chili powder, thyme, allspice, and cinnamon.  Cook for 5 minutes, or until peppers begin to soften.

4. Add stock, chicken, tomatoes, tomato paste, soy sauce, and beans.  Simmer until peppers are tender and chili is heated through.

5. Add cilantro, and serve!

Makes 12 servings (325 g /serving).
1 serving = 1.5 cups

Adapted From: Nutrition Rx