Quick Chicken Chili

Serves 4

Ingredient list:

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)

Preparation:

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)

Recipe courtesy of the American Heart Association