Black Bean and Chicken Chili

By á-8871

Ingredients

• 1 tablespoon canola oil
• 3/4 cup chopped onion
• 2 cloves minced garlic
• 2 to 3 tablespoons chili powder
• 1 tablespoon dried oregano
• 2 teaspoons cumin
• 1/4 teaspoon salt
• 3 cups chopped or shredded cooked chicken
• 1- 28 ounce can diced fire-roasted tomatoes
• 2 cups fat-free chicken broth
• 1- 10 ounce package frozen corn, thawed
• 2- 15 ounce cans black beans, rinsed
• Shredded reduced-fat sharp cheddar cheese
• Fat-free sour cream

Details

Servings 8

Preparation

Step 1

Heat oil in a large non-stick skillet or Dutch oven on medium heat. Add onion, garlic, chili powder, oregano, cumin and salt. Cook 4 minutes or until vegetables are softened.

Stir in chicken, tomatoes with liquid and broth. Summer, uncovered, for 15 minutes.

Stir in corn and beans; cook 5 to 10 minutes or until slightly thickened. Garnish with cheese and sour cream if desired.

Per serving: 267 calories, 23g protein, 31g carbs, 7g fat, 40mg cholesterol, 9g fiber, 736mg sodium.