Chicken and Cannellini Bean Chili

Health score
15%
Chicken and Cannellini Bean Chili
75 min.
12
339kcal

Suggestions

This hearty and flavorful chicken chili is a perfect dish to warm you up on a chilly day. With a combination of tender chicken thighs, cannellini beans, and a blend of spices, it's a satisfying meal that's packed with protein and flavor. The recipe starts with seasoning the chicken with a blend of fennel seed, paprika, and salt and pepper, giving it a delicious depth of flavor. The chicken is then coated in masa harina, adding a unique texture and helping to thicken the chili. The magic happens in a Dutch oven, where the chicken is browned to perfection, creating a rich base for the chili. Aromatic onions, garlic, and jalapeños are added, infusing the dish with their flavors. The chili powder and tomatoes bring a vibrant color and a subtle kick of heat. Chicken broth is added to create a flavorful broth, and the chicken is simmered until tender. The final touch is the addition of beans, zucchini, and bell pepper, adding texture and freshness to the chili. This chili is a comforting and delicious meal, perfect for a cozy dinner with family and friends. Serve it with a sprinkle of grated Parmesan cheese, a drizzle of olive oil, and some sliced scallions for a beautiful and tasty presentation.

Ingredients

  • lb strips. cut into 3/4-inch pieces
  • serving pepper black freshly ground to taste
  • teaspoons vodka to taste (or )
  • teaspoons fennel seeds 
  • teaspoons bell pepper smoked
  • 0.5 cup flour all-purpose
  • 0.3 cup olive oil extra virgin extra-virgin as needed plus more to cook chicken and for garnish
  •  onion red finely chopped
  • cloves garlic finely chopped
  •  jalapeno diced green with seeds),
  • tablespoons chili powder 
  • 28 oz canned tomatoes diced organic undrained canned
  • cups chicken broth 
  • 19 oz cannellini beans rinsed drained canned
  •  zucchini cut into 3/4-inch pieces
  •  bell pepper diced red
  • serving parmesan cheese grated for garnish
  • 0.3 cup spring onion sliced

Equipment

  • bowl
  • pot
  • slotted spoon
  • dutch oven
  • tongs

Directions

  1. Place chicken in large bowl. Season liberally with pepper and salt. Toss with fennel seed and paprika.
  2. Sprinkle masa harina over chicken; toss to coat.
  3. Heat cast-iron pot or 6-quart Dutch oven over medium-high heat.
  4. Add 1/4 cup olive oil; when it begins to smoke, add chicken, leaving excess masa harina in bowl.
  5. Spread chicken evenly so it covers bottom of pot in single layer. (Chicken may need to be cooked in batches to do this, adding more olive oil as necessary.)
  6. Cook chicken about 5 minutes on each side, turning with tongs, until browned.
  7. Remove from pot with slotted spoon to a plate, leaving drippings in pot.
  8. Reduce heat to medium; add a little more olive oil, the red onions and garlic to pot. Cook about 5 minutes, stirring occasionally, until onions are softened. Stir in jalapeño chiles; cook about 2 minutes or until softened. Stir in chili powder. Stir in tomatoes.
  9. Heat to a simmer over medium heat, then stir in broth and cooked chicken. Reduce heat to medium-low. Simmer uncovered about 45 minutes or until chicken is wonderfully tender.
  10. Stir in beans, zucchini and bell pepper.
  11. Heat to a simmer over medium-low heat; cook 10 to 15 minutes or until vegetables are tender.
  12. Serve immediately, or cool and store in refrigerator up to 3 days. To serve, sprinkle with grated cheese, drizzle with olive oil and sprinkle with scallions.

Nutrition Facts

Calories339kcal
Protein22.7%
Fat48.94%
Carbs28.36%

Properties

Glycemic Index
32.58
Glycemic Load
7.32
Inflammation Score
-8
Nutrition Score
18.965217333773%

Flavonoids

Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.02mg
Quercetin
4.5mg

Nutrients percent of daily need

Calories:338.68kcal
16.93%
Fat:18.71g
28.79%
Saturated Fat:4.56g
28.52%
Carbohydrates:24.4g
8.13%
Net Carbohydrates:19.07g
6.93%
Sugar:6.03g
6.7%
Cholesterol:77.44mg
25.81%
Sodium:437.57mg
19.02%
Alcohol:0.28g
100%
Alcohol %:0.1%
100%
Protein:19.53g
39.06%
Vitamin C:33.56mg
40.68%
Manganese:0.62mg
30.81%
Vitamin B6:0.58mg
29%
Vitamin B3:5.38mg
26.9%
Selenium:18.73µg
26.76%
Phosphorus:240.47mg
24.05%
Potassium:798.91mg
22.83%
Vitamin A:1107.31IU
22.15%
Fiber:5.33g
21.33%
Iron:3.65mg
20.26%
Vitamin E:2.87mg
19.12%
Vitamin K:19.49µg
18.56%
Folate:72.71µg
18.18%
Vitamin B2:0.3mg
17.55%
Magnesium:69.41mg
17.35%
Copper:0.34mg
16.94%
Vitamin B1:0.25mg
16.5%
Zinc:2.12mg
14.13%
Vitamin B5:1.25mg
12.54%
Calcium:111.45mg
11.15%
Vitamin B12:0.53µg
8.82%