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Apple Corn Chili

Apple Corn Chili
Makes: 4 Servings
Preparation Time: 45 minutes

This quick-fixing chili, with a base of sautéed, puréed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.

Ingredients

  • 2 tablespoons olive oil (divided)
  • 8 ounces boneless, skinless chicken breast (cut to 1/2" cubes)
  • 1 medium onion (chopped)
  • 2 cloves garlic (minced)
  • 1 3/4 cups canned yellow corn (15.2 ounce can, no-salt-added, drained)
  • 2 red apples, such as Braeburn, Empire, or Fuji (chopped, skin on)
  • 1/2 tablespoon ground cumin
  • 1/8 teaspoon cayenne pepper (if desired)
  • 1 can can (15 oz) black beans (low sodium, drained and rinsed)
  • 4 1/2 ounces can diced green chiles (drained)
  • 2 teaspoons chicken bouillon (low sodium)
  • 2 cups water
  • Topping:
  • 1/4 cup sour cream (reduced-fat)
  • 1/4 cup fresh, chopped cilantro (if desired)

Directions

  1. In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
  2. Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
  3. Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes.
  4. Set aside about 1 cup of mixture. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
  5. Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
  6. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.

Notes

Serving Suggestions: Serve with a whole-grain tortilla and an 8 ounce glass of fat-free (skim) milk.

Learn more about:

Source:

Produce For Better Health Foundation

Nutrition Information

Serving Size: 1
Nutrients Amount
Total Calories 384
Total Fat 12 g
Saturated Fat 3 g
Cholesterol 43 mg
Sodium 336 mg
Carbohydrates 51 g
Dietary Fiber 12 g
Total Sugars 17 g
Added Sugars included 0 g
Protein 21 g
Vitamin D 0 mcg
Calcium 107 mg
Iron 4 mg
Potassium 829 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 384
Total Fat 12 g
Saturated Fat 3 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 43 mg
Carbohydrates 51 g
Dietary Fiber 12 g
Total Sugars 17 g
Added Sugars included 0 g
Protein 21 g
Minerals
Calcium 107 mg
Potassium 829 mg
Sodium 336 mg
Copper 0 mg
Iron 4 mg
Magnesium 77 mg
Phosphorus 282 mg
Selenium 15 mg
Zinc 2 mg
Vitamins
Vitamin A 28 mcg
Vitamin B6 0.6 mg
Vitamin B12 0.1 mcg
Vitamin C 23 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 11 mcg
Folate 122 mcg
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 6 mg
Choline 78 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1 cups
Protein Foods 1 1/2 ounces
Vegetables 1 1/2 cups
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