Jerk Chicken Chili
Thanks to two types of beans, this chili is high in protein, fibre, B-vitamins and folate. Using low-sodium stock, low-sodium soy sauce, and rinsing the beans keeps the sodium content at a reasonable level – which is heart-healthy, not to mention great if you’re just feeling bloated that day. For a spicier version, substitute habanero chiles or add hot sauce.
Ingredients:
| Vegetable oil | 1 Tbsp | 15 mL |
| Onion, diced | 1 each | 1 each |
| Chicken, ground | 1 lb | 500 g |
| Yellow pepper, diced | 1 medium | 1 medium |
| Red pepper, diced | 1 medium | 1 medium |
| Jalapeno pepper, diced | 1 each | 1 each |
| Chilli powder | 3 Tbsp | 45 mL |
| Thyme | 1 tsp | 5 mL |
| Allspice | 1 tsp | 5 mL |
| Cinnamon | ½ tsp | 3 mL |
| Chicken, cooked, cubed | 2 cups | 500 mL |
| Chicken stock (broth), low-sodium | 3 cups | 750 mL |
| Tomatoes, diced | 28-oz can | 796 mL |
| Tomato paste | 3 Tbsp | 45 mL |
| Soy sauce, low-sodium | 1 Tbsp | 15 mL |
| Black beans, rinsed, drained | 19-oz can | 540 mL |
| White beans, rinsed, drained | 19-oz can | 540 mL |
| Cilantro | ½ cup | 125 mL |
Directions:
- Heat vegetable oil over medium heat in large Dutch oven; add onion and garlic, and cook for 2 minutes.
- Add ground chicken, and cook until no longer pink.
- Add peppers, chili powder, thyme, allspice, and cinnamon. Cook 5 minutes, or until peppers begin to soften.
- Add stock, chicken, tomatoes, tomato paste, soy sauce, and beans. Simmer until peppers are tender and chili is heated through.
- Add cilantro, and serve!
Makes 12 servings (325 g /serving). 1 serving = 1.5 cups
