We’ve been off our regular diet as we’ve been traveling a lot lately; to CO to visit with family and to the CO Music Hall of Fame concert induction of Joe Walsh, (my brother took the cover photo of JW’s Barnstorm album). Then turned around and went to OR for the eclipse!
So I’ve been craving some “comfort food” that’s tasty, healthy and satisfying. I made this Chili soon after we returned–hit the spot!
It’s full of good protein and fiber with the chicken and beans, fresh carrots, onions and tomatoes–hearty and flavorful with just the right amount of heat for me; (I’m a bit of a wuss- but like a little.) It’s also easy to prepare, and makes great leftovers– another big advantage when you’re home after a vacation.
Serve with brown rice and a green salad with a tangy vinaigrette- delicious!
INGREDIENTS (serves 2-3 with leftovers)
- 1 1/2 lbs boneless chicken thighs or breasts (we like the thighs- Trader Joe’s sells Organic thighs that I prefer)
- 2-3 cans Cannelini and/or white great northern beans
- 1 quart box low sodium chicken stock (TJ’s again)
- 1 28 oz can low sodium diced tomatoes with juice
- 3-4 carrots, chopped into 1/2″ pieces
- 1 large onion, chopped
- 3-4 cloves garlic, minced
- 1 small can diced jalapeños (mild or hot depending on preference- you probably know I use mild)
- 1/2 tsp cayenne
- salt free spices to taste; ground pepper
- 1-2 Bay leaves
- 1-3 Tbsp olive oil
1. Chop chicken into 1″ pieces; brown in 1Tbsp. olive oil in 4-6 quart Dutch oven
2. Remove chicken from pan into a bowl, (will be added back soon).
3. Add 1-2 Tbsp. Oil- sauté onions for 4-5 minutes. Add chopped carrots, sauté another 5 minutes. Add minced garlic and sauté an additional 2 minutes.
3. Add chicken back with vegetables.
4. Add broth, tomatoes, jalapeños, spices.
5. Mash 1 1/2 cans of beans – (this is the Trick to thicken the Chili). Add this and unmashed beans and mix well.
6. Bring to a low boil, then reduce to simmer for 1/2 -3/4 hr. til carrots are tender, not mushy.