Chicken and Black Bean Chili
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Even though winter is almost over here in the “north”, I still like to cook a pot of chili for a good hearty meal. I think a big part of it is the physical therapy that comes with all the slicing, dicing and chopping, but I also love the aromatherapy that comes from a pot of chili baking in the oven.
I enjoy just about any kind of chili, so I like to experiment with flavors that can give this traditional favorite a bit of a twist. Switching from ground beef to ground chicken lowers the fat content and using black beans really boosts the protein power while making the chili super fiber friendly! I’ve also found that the little ones in the family are a little more receptive to the taste and texture of the black beans than they are to the red or white kidney beans that I ordinarily use. Frozen corn and a dash of lime give it color, zest and an authentic south of the border taste.
We like to serve it up garnished with a spoonful of sour cream, grated cheddar cheese and crushed tortilla chips. My favorite cooking method is a slow and low oven roast in my Dutch oven after browning, sautéing and assembling everything on the stove top. Sautéing before baking allows the meat and vegetables to begin to caramelize thus increasing their flavor.
- 1 pound ground chicken
- 1 medium onion chopped
- 1 green pepper chopped
- 1 cup frozen corn
- 1 can black beans (drained and rinsed)
- Juice of 1 lime
- 1 can crushed or stewed tomatoes
- 2 cups chicken broth
- 2 tbsp. tomato paste
- Salt, pepper, garlic powder, chili powder
Brown ground chicken in a bit of olive oil using a cast iron or stainless pan that can be put in the oven
Add onion and pepper and sauté until soft
Add canned tomatoes and stir the bits off the bottom of the pan
Stir in tomato paste
Add frozen corn and black beans
Season to taste with salt, pepper, garlic and chili powder (more chili powder can be added at the table)
Bake in a 300 degree oven for two hours
If chili is getting too thick, add a bit more broth
Stir in lime juice just before serving
Garnish with sour cream, grated cheese, chopped green onions, and crushed tortilla chips
Article supplied courtesy of Patricia at MakeBakeCook.com. Patricia is a Wife, Mom and Nana from Muskoka, Canada who loves cast iron cooking, especially in a her Enamel Dutch Oven, and likes to share crafting, baking and cooking tips with readers everywhere. Black Bean and Chicken Chili is one of her cast iron cookware favorites.