Chicken and Black Bean Chili

Chicken and Black Bean Chili

Chili, while taking many of its spices and flavoring from Mexican cuisine, is an American dish that originated in Texas. Originally a staple among families who couldn’t afford more expensive cuts of meat, chili started out using inexpensive cuts of meat and beans, traditionally cheap and easy to come by, and relied on chili peppers for its flavor. Today, chili has evolved into a dish with many variations. At chili cookoffs, Superbowl parties, and in kitchens across the country, chilis are made with red meat, chicken, or no meat at all, and combine everything from black beans to red beans to tomatoes and corn and carrots.

At SkinnyMs., we enjoy cooking up a warm pot of healthy, satisfying chili, and we’ve got loads of recipes to satisfy your particular taste in this warming, spicy dish. This Chicken and Black Bean Chili recipe abounds with flavor, and uses low-fat and low-calorie ingredients that make it a healthy choice. Chicken is a low-fat, low-calorie staple that is inexpensive and easy to find. Both chicken and black beans provide a ton of lean protein, and black beans add dietary fiber to this nutritious meal.

We’ve cooked this up with a variety of flavors that mingle together to produce one tasty dish. Tangy tomatoes, sweet carrots, earthy cumin, and spicy chili powder provide a whopping amount of flavor. And you can enhance that flavor with the delicious spice of a stemmed and seeded chili pepper, as well as bell peppers for extra sweetness. This chili will have friends and family clamoring for seconds and asking for the recipe!

Chicken and Black Bean Chili

Chicken and Black Bean Chili

Yields: 6 servings | Serving Size: 1-1/4 cup | Calories: 266 | Total Fat: 9 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 48 mg | Sodium: 173 mg | Carbohydrates: 21 g | Dietary Fiber: 7 g | Sugars: 4 g | Protein: 25 g | SmartPoints: 7

Ingredients

  • 1 pound skinless boneless chicken breasts, chopped into bite sized cubes
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 jalapeno or chili pepper of choice, stemmed, seeded, and chopped (optional)
  • 1/2 cup chopped bell pepper, red, green, yellow, or mix
  • 1/2 cup chopped carrots
  • 1/2 cup sliced celery
  • 1 (15 ounce) can diced fire roasted tomatoes with juice
  • 2 cups chicken broth, low-sodium preferred
  • 2 garlic cloves, minced
  • 1/4 cup chopped onion
  • 2 teaspoons chili powder (ancho chili powder is especially good here)
  • 2 teaspoons cumin
  • 1 bay leaf
  • 2-1/2 tablespoons olive oil, divided
  • 1/4 cup coarsely chopped cilantro, for garnish (optional)
  • 1/2 teaspoon salt, more or less to taste

Directions

  1. Sauté chicken in one tablespoon of olive oil over medium heat for 8 to 10 minute. Remove the chicken from the pan and set aside.
  2. Add 1-1/2 tablespoons of olive oil and onions, bell peppers, carrots and celery over medium heat until the onion is softened and translucent. Add the minced garlic and cook for 30 seconds to a minute until golden and fragrant.
  3. Add the broth, tomatoes in liquid, black beans, spices and, chicken, stir well. Simmer over low heat, partially covered, for 45 minutes to 1 hour, or until carrots are tender.
  4. Serve with any of the following toppings, if desired: thinly sliced/diced hot chili peppers, plain low fat Greek yogurt, low fat cheddar cheese, sliced scallions, or crumbled baked tortilla chips.
https://skinnyms.com/chicken-and-black-bean-chili/

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18 Comments on "Chicken and Black Bean Chili"

  1. Barbara  June 7, 2015

    Is the jalapeno just for garnish? I don't see where to add it when cooking. Thanks!

    Reply
    • SkinnyMs  June 8, 2015

      The jalapeno is an optional ingredient. It can be added along with the black beans and spices.

      Reply
    • Miya  June 24, 2015

      If you prepared this dish, how did you like the recipe Barbara?

      Reply
  2. Rhonda  August 10, 2015

    I made this one night last week and it was so good! Very tasty!!

    Reply
  3. Amy Schrader  September 21, 2015

    Made this recipe for dinner tonight, we added white navy beans as well. We did not garnish with cilantro, mainly because we didn't have any, We used whole fire roasted tomatoes that I chopped up. As my daughter and I are TRYING to lose weight, we appreciate great tasting food to help us get through it! As it was simmering my kitchen was Smelling amazing!

    Reply
    • SkinnyMs  September 22, 2015

      Amy, I'm so happy you enjoyed the chili and the smell. 🙂

      Reply
  4. Eileen Decker  September 23, 2015

    Do you add the chicken back into the pot when you add the broth? Thank you. Smells amazing!

    Reply
    • SkinnyMs  September 23, 2015

      Yes, add the chicken back in when you add the black beans and spices. 🙂

      Reply
      • Eileen Decker  September 23, 2015

        Thank you, that's what I did. It was delicious and enough left over for 2 more servings.

        Reply
        • SkinnyMs  September 24, 2015

          YAH!!! 🙂

          Reply
  5. Jennifer  December 19, 2015

    Can you just throw it all in the crockpot and let it cook all day? That’s my favorite way to make chili!

    Reply
  6. Cindy  January 13, 2017

    Does his freeze well?

    Reply
    • Gale Compton  January 14, 2017

      Cindy, It freezes fine. Just be sure to defrost in the fridge before reheating. 🙂

      Reply
  7. Betty Claxton  January 17, 2017

    I made this and did deviate from the recipe except added more chicken. It turned out very soupy. I added 32oz broth (4 cups). Not sure how to fix it. Please advise. thanks

    Reply
    • Gale Compton  January 18, 2017

      Betty, If it’s too soupy, try using a measuring cup and removing 1-2 cups of liquid. Keep us posted. 🙂

      Reply
  8. Donna  September 28, 2017

    I can’t find fire roasted tomatoes where I live (Canada) What can I replace it with?

    Reply
    • Gale Compton  September 28, 2017

      Donna, A can of diced tomatoes is perfectly fine. The taste is the same. 🙂

      Reply

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