Apple Corn Chili

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.

Prep 11 minCook 34 minTotal 45 minUpdated Jul 3, 202645 minHigh ProteinGluten Free

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 tbsp Olive oil (divided)
  • 8 g Chicken breast (boneless, skinless, cut to 1/2" cubes)
  • 1 piece(s) Onion (chopped)
  • 2 piece(s) Garlic (minced)
  • 1 tsp Canned yellow corn(no-salt-added, drained)
  • 2 piece(s) Red apples, chopped, skin on
  • 1/2 tsp Ground cumin
  • 1/4 tsp Cayenne pepper if desired
  • 15 tbsp Black beans (no-salt-added, drained and rinsed)
  • 4 cup Canned diced green chiles drained
  • 2 oz Chicken bouillon sodium-free
  • 2 cups Water

Instructions

  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.

Storage and Meal Prep Tips

Storage

Store safely

Keep leftovers in an airtight container in the refrigerator and use within a few days when appropriate for the ingredients.

Meal prep

Plan portions

Pre-portion this recipe so calories and macros are easier to track in CALRI during the week.

Tracking

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