Chili With Chicken(Low In Fat)
A flavorful low-fat chicken chili packed with tomatoes, beans, and spices, perfect for a hearty, health-conscious meal that suits family dinners or casual gatherings.
Ingredients
- 1 lb. ground or diced chicken ⓘ
- vegetable cooking spray ⓘ
- 1 medium onion ⓘ
- 1/2 cup chopped green pepper ⓘ
- 1 clove garlic, minced ⓘ
- 1 (28 oz.) can chopped tomatoes ⓘ
- 1 (16 oz.) can kidney beans, undrained
- 1 cup water ⓘ
- 1 (6 oz.) can tomato paste ⓘ
- 4 tsp. chili powder ⓘ
- 1 tsp. cumin
- 1 tsp. salt ⓘ
- 1 tsp. sugar ⓘ
- 1/4 tsp. ground red pepper ⓘ
Instructions
- Spray a nonstick Dutch oven with vegetable cooking spray.
- Heat to medium-high heat.
- Add ground or diced chicken, chopped onion, chopped green pepper, and minced garlic to the Dutch oven.
- Cook, stirring occasionally, until the chicken is browned.
- Add chopped tomatoes, undrained kidney beans, water, tomato paste, chili powder, cumin, salt, sugar, and ground red pepper. Stir well.
- Reduce heat to low and simmer, stirring occasionally, for about 30 minutes.
Tips & Substitutions
For added flavor, consider substituting ground chicken with shredded rotisserie chicken. You can also use fresh tomatoes instead of canned if they're in season. To enhance the spice, add a chopped jalapeño or use smoked paprika instead of regular chili powder. If you prefer a thicker chili, let it simmer longer or add a tablespoon of cornmeal at the end.
Serving Suggestions
Serve this chili hot, topped with fresh cilantro, a dollop of Greek yogurt, or avocado slices for creaminess. It pairs beautifully with Spanish Rice Mexican-Style or a side of cornbread. For a refreshing contrast, consider serving a side of Jicama Orange Salad to balance the flavors.
Storage & Reheating
Leftover chili can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, warm it gently on the stove or in the microwave, adding a splash of water if it seems too thick. It also freezes well for up to 3 months; just ensure it cools completely before freezing.
Nutrition & Diet Analysis (per serving)
Each serving of Chili With Chicken(Low In Fat) contains roughly 494 calories, with 27g protein, 91g carbohydrates, and 7g fat. It is an excellent source of dietary fiber (106% of the Daily Value), iron (72% of the Daily Value), and vitamin C (70% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 573mg per serving (25% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this chili in advance?
Yes, this chili tastes even better the next day as the flavors meld. You can prepare it a day in advance and store it in the fridge. Just reheat it on the stove or in the microwave before serving.
Is this recipe suitable for meal prep?
Absolutely! This chili is perfect for meal prep as it stores well and is easy to portion out for lunches or dinners throughout the week. Simply divide it into individual servings before refrigerating or freezing.
Can I make this chili spicier?
Certainly! To increase the heat, you can add more ground red pepper or include diced jalapeños or serrano peppers. Adjust the spices according to your heat preference, and taste as you go to find the perfect balance.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).