Quick Chicken Chili
non-stick Cooking spray
1 lb. boneless, skinless chicken breasts or tenderloins (all visible fat discarded) OR 1 lb. ground white meat chicken or turkey
1 medium onion (finely chopped)
1 medium bell pepper (chopped)
3 clove garlic (minced) OR 1 tsp. jarred, minced garlic
2 cup fat-free, low-sodium chicken broth OR 1 oz. canned, fat-free, low-sodium chicken broth
2 15.5- oz. canned, no-salt-added or low-sodium beans (mix or match pinto, red, kidney or navy), drained, rinsed
1/2 tsp. pepper
1 tsp. cumin
1/2 tsp. chili powder (optional)
jalapeño (optional if you like spicy chili)
fresh cilantro (optional)
1/2 cup low-fat, or, fat-free sour cream (optional)
Remove visible fat from chicken, cut into bite-sized pieces.
Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)
Lightly mash the drained, rinsed beans with a fork.
Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)