Killer Black Bean Chili
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Sauté ground chicken, onion, garlic, cumin, cinnamon, chili powder, oregano, cayenne and salt in hot olive oil until the onions are translucent and chicken is browned and fragrant. Use back of spoon to break ground chicken apart.
Transfer to large pot with a tight fitting lid. Stir in black beans with their canning liquid, diced peppers, corn and canned tomatoes with juice. Simmer for at least 30 minutes on low heat with lid on.
Stir in honey and lime juice. Taste and adjust seasonings.
Helpful Tip
Add more or less cayenne to suit your taste or substitute one of the new dried chipotle chili powders (e.g., Morita or Ancho). Optional garnishes include sour cream, grated cheese and minced cilantro. Alternately, you can fold into whole-wheat tortillas and add chopped salad ingredients of lettuce, tomato, red onion and cilantro. Freeze in portions for handy lunch or supper meals.
Nutrition Info
| Per 300 g serving | Amount |
|---|---|
| Calories | 290 |
| Protein | 16 g |
| Fat | 12 g |
| Saturated Fat | 1 g |
| Carbohydrate | 31 g |
| Fibre | 7 g |
| Sugar | 10 g |
| Cholesterol | 45 mg |
| Sodium | 700 mg |
| Per 300 g serving | % Daily Value |
|---|---|
| Potassium | 11 |
| Calcium | 8 |
| Iron | 20 |
| Vitamin A | 30 |
| Vitamin C | 110 |
| Vitamin B6 | 16 |
| Folate | 37 |
| Zinc | 9 |
