Apple Corn Chili
This quick-fixing chili, with a base of sautéed, pureed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.
Makes 4 servings
Total Time: 45 Minutes
- 2 tablespoons olive oil (divided)
- 8 ounces boneless, skinless chicken breast (cut to 1/2" cubes)
- 1 medium onion (chopped)
- 2 cloves garlic (minced)
- 1 3/4 cups canned yellow corn (15.2 ounce can, no-salt-added, drained)
- 2 red apples, such as Braeburn, Empire, or Fuji (chopped, skin on)
- 1/2 tablespoon ground cumin
- 1/8 teaspoon cayenne pepper (if desired)
- 1 can 15 oz. can black beans (no-salt-added, drained and rinsed)
- 4 1/2 ounces can diced green chiles (drained)
- 2 teaspoons chicken bouillon (sodium-free)
- 2 cups water
- 1/4 cup sour cream (reduced-fat)
- 1/4 cup fresh, chopped cilantro (if desired)
- In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.
- Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
- Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes.
- Set aside about 1 cup of mixture. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
- Add browned chicken, black beans, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.
- To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.
- Serve with a whole-grain tortilla and an 8 ounce glass of fat-free (skim) milk.
For nutrition information, please visit Apple Corn Chili from Produce For Better Health Foundation
Have a recipe you'd like to share? Send it to email@example.com