Ingredients

  • 8 ounces whole onion or 7 ounces chopped ready-cut onion (1 2/3 cups)
  • 2 large cloves garlic
  • 1 teaspoon canola oil
  • 8 ounces skinless, boneless chicken breasts
  • 15 or 16-ounce can low-sodium white beans (Great Northern, white kidney)
  • ½ jalapeno
  • ½ teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 14 ounce can no-salt-added crushed tomatoes
  • 1 ounce red onion to yield 2 tablespoons finely minced
  • 10 sprigs cilantro to yield 1 tablespoon chopped
  • 1 lime
  • 1 cup frozen corn kernels
  • 4 tablespoons nonfat yogurt
  • Freshly ground black pepper
  • Nutritional Information
    • Nutritional analysis per serving (2 servings)

      720 calories; 15 grams fat; 3 grams saturated fat; 0 grams trans fat; 6 grams monounsaturated fat; 3 grams polyunsaturated fat; 100 grams carbohydrates; 20 grams dietary fiber; 20 grams sugars; 49 grams protein; 73 milligrams cholesterol; 487 milligrams sodium

    • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

2 servings

Preparation

  1. Chop whole onion.
  2. Heat on high heat nonstick pan large enough to hold all ingredients.
  3. Mince garlic.
  4. Reduce heat to medium-high, and add oil; add onion and garlic, and saute until onion begins to brown.
  5. Wash, dry and cube chicken.
  6. Rinse and drain beans.
  7. Add chicken to pan, and brown on both sides.
  8. Wash, seed and mince jalapeno.
  9. When chicken is brown, add jalapeno, coriander, cumin, crushed tomatoes and beans. Reduce heat, and simmer while preparing rest of dish.
  10. Mince red onion; wash, dry and chop cilantro.
  11. Squeeze half of lime into chili; stir in corn; season with pepper.
  12. Continue cooking for about five minutes; then, serve with yogurt, lime wedges, chopped red onion and chopped cilantro.

50 minutes

Dining and Cooking