Most chili recipes are loaded with salt and high potassium beans but this is a wonderfully fresh flavoured chili stew that needs no salt. Even better – it only takes about 30minutes to get on the table!
1 lb
chicken breasts, cut into bite sized pieces
2 ½ cup
cold chicken broth (use a “No Salt Added” brand)
4
cloves garlic, finely chopped
1
jalapeno chili, seeded and diced
1 tbsp
flour
1
red pepper, diced
1
small carrot, diced
1 cup
frozen corn
¼ tsp
freshly ground pepper
½ tsp
ground cumin
2 tbsp
cilantro, finely chopped
1 tbsp
cornstarch
12
unsalted or low salt tortilla chips (optional)
In a large saucepan, heat 1/4 cup broth to boiling. Cook chicken in broth, stirring, until white (about 4-5 minutes). Remove chicken and set aside.
Cook garlic and jalapenos in broth over med-high heat stirring frequently (about 2 minutes). Stir in flour, turn heat to low and stir constantly for 2 minutes. Gradually add 2 cups of broth. Add chicken, red pepper, carrots, corn, pepper, cumin and cilantro and heat to boiling. Reduce heat, cover and simmer approximately 20 minutes until the chicken is cooked all the way through.
Mix cornstarch in remaining 1/4cup of broth and stir into stew. Continue to cook, stirring often, until heated through and thickened. Serve topped with crushed tortilla chips and extra cilantro.
Option: Double up the broth and leave out the cornstarch for a warm and satisfying soup.
Servings per recipe: 4
Serving size: 2 cups
5 protein, 1 starch, 1 veg
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
