This bountiful chili has chunks of tender chicken, hearty black beans, sweet red peppers, and tomatoes, simmered with fragrant spices and smoky chipotle chiles, and brightened with a fresh hint of orange.
Makes 6 servings
This bountiful chili has chunks of tender chicken, hearty black beans, sweet red peppers, and tomatoes, simmered with fragrant spices and smoky chipotle chiles, and brightened with a fresh hint of orange. It has all the homey appeal you expect from a chili, but with a fun, unexpected twist.
- 11/4 pounds skinless, boneless chicken breasts, cut into 1/2-inch chunks
- 2 tablespoons masa harina or all-purpose flour
- 3/4 teaspoon salt, divided
- 3 tablespoons canola oil or other neutral tasting oil, divided
- 1 medium onion, diced
- 1 medium red bell pepper, diced
- 3 cloves garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon dried oregano
- Two 14.5-ounce cans no-salt-added black beans, drained and rinsed
- One 28-ounce can no-salt-added crushed tomatoes
- 1 canned chipotle pepper in adobo, seeded and minced, plus 2 teaspoons of the sauce
- Three 3 × 1/2-inch strips orange zest
- 1/3 cup orange juice
- For serving:
- 1/2 cup low-fat plain Greek yogurt
- 1/4 cup fresh cilantro leaves
Toss the chicken with the masa harina or flour and 1/4 teaspoon of the salt until evenly coated.
Heat 1 tablespoon of the oil in a large pot or Dutch oven over medium-high heat. Add half of the chicken and cook, stirring once or twice until browned, 2 to 3 minutes total, then transfer it to a plate. Add 1 tablespoon of the oil to the pot and repeat with the remaining chicken.
Heat the remaining 1 tablespoon oil in the same pot. Lower the heat to medium. Add the onion and bell pepper and cook, stirring occasionally and scraping any brown bits from the bottom of the pot, until the vegetables soften, 3 minutes. Add the garlic, chili powder, cumin, coriander, and oregano and cook, stirring, for 30 seconds more.
Add the beans, tomatoes with their juices, 1 cup of water, the chipotle and adobo sauce, orange zest, and orange juice and bring to a boil. Lower the heat to medium-low and partially cover the pot. Simmer, stirring occasionally, until thickened slightly and the ingredients have melded, 20 to 30 minutes. Return the chicken to the pot and cook until it is cooked through, 5 minutes more. Pluck out the pieces of orange zest before serving. The chili may be refrigerated or frozen at this stage.
Serve topped with a dollop of the Greek yogurt and a sprinkle of the cilantro.
To refrigerate and reheat:
Place in an airtight container in the refrigerator for up to 4 days.
To reheat, place in a pot over medium-low heat, cover, and cook, stirring occasionally, until warmed through, 5 to 25 minutes, depending on the amount. Alternatively, place in a microwave-safe bowl, cover with a splatter guard, and microwave on full power for about 90 seconds to 2 minutes for a single portion.
To freeze and reheat:
Chill in the refrigerator for 30 minutes then transfer into freezer bags in the portions desired and freeze for up to 4 months.
Thaw in the refrigerator for 36 to 48 hours and reheat following the “to refrigerate” directions. Or, to thaw quickly, run the bag under hot water for 30 seconds to release the food, then transfer it to a pot along with 1 to 2 tablespoons of water. Cover and cook over medium-low heat, stirring occasionally, until warmed through, 15 to 50 minutes, depending on the amount. Add a bit more water to the pot if the bottom is getting dry.
Alternatively, after running the bag under hot water, transfer to a microwave-safe bowl, cover with a splatter guard, and microwave on the defrost setting for about 10 minutes per portion, then heat through on full power for 90 seconds to 2 minutes for one serving.
Serving size: 11/3 cups; Per serving: Calories 330; Total Fat 10g (Mono Fat 5.6g, Poly Fat 1.2g, Sat Fat 1.7g); Protein 30g; Carb 33g; Fiber 9g; Cholesterol 70mg; Sodium 690mg; Excellent source of: Fiber, Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin C; Good source of: Iron, Pantothenic Acid, Riboflavin