Chicken-Corn Chili

Gluten Free
Health score
21%
Chicken-Corn Chili
40 min.
4
616kcal

Suggestions

Ingredients

  • ounce chiles green drained chopped canned
  • 0.5 cup cilantro leaves fresh chopped
  • cup regular corn frozen thawed
  • cloves garlic minced
  • teaspoon ground cumin 
  • large jalapeno sliced chopped for less heat ()
  • cups chicken broth low-sodium
  • tablespoon olive oil extra-virgin
  • small onion chopped
  • 30 ounce pinto beans white drained and rinsed undrained canned (1 ; 1 )
  • cups rotisserie chicken cut shredded
  • cup cheddar cheese shredded white

Equipment

  • bowl
  • pot
  • potato masher

Directions

  1. Heat the olive oil in a large pot over medium heat.
  2. Add the onion and cook, stirring, until slightly soft, about 3 minutes.
  3. Add the garlic, chopped jalapeno, green chiles and cumin and cook, stirring, until the cumin is toasted, about 2 minutes. Stir in the chicken broth, chicken and beans along with the liquid from one of the cans of beans. Bring to a boil, then reduce the heat to medium low and simmer, stirring occasionally, until thickened, about 15 minutes.
  4. Using a potato masher, mash the chili until about half of the beans are broken up. Stir in the corn, cilantro and 1/2 cup cheese. Divide the chili among bowls and top with the remaining 1/2 cup cheese and the sliced jalapeno.
  5. Serve with sour cream and cornbread, if desired.
  6. Photograph by Antonis Achilleos

Nutrition Facts

Calories616kcal
Protein33.69%
Fat35.91%
Carbs30.4%

Properties

Glycemic Index
49.5
Glycemic Load
10.86
Inflammation Score
-7
Nutrition Score
19.731304433035%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
4.81mg

Nutrients percent of daily need

Calories:616.05kcal
30.8%
Fat:25.23g
38.81%
Saturated Fat:9.01g
56.32%
Carbohydrates:48.05g
16.02%
Net Carbohydrates:36.1g
13.13%
Sugar:3.37g
3.74%
Cholesterol:141.81mg
47.27%
Sodium:1317.96mg
57.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.26g
106.52%
Fiber:11.95g
47.81%
Phosphorus:411.14mg
41.11%
Manganese:0.82mg
41.02%
Calcium:329.43mg
32.94%
Potassium:923.02mg
26.37%
Iron:4.53mg
25.19%
Vitamin C:20.65mg
25.03%
Magnesium:98.31mg
24.58%
Folate:94.38µg
23.59%
Copper:0.46mg
22.84%
Zinc:2.75mg
18.31%
Vitamin B6:0.36mg
17.8%
Vitamin B3:3.19mg
15.96%
Vitamin B2:0.25mg
14.85%
Vitamin E:2.12mg
14.16%
Vitamin K:14.22µg
13.54%
Selenium:8.77µg
12.53%
Vitamin B1:0.18mg
12.07%
Vitamin A:499.96IU
10%
Vitamin B12:0.42µg
6.96%
Vitamin B5:0.6mg
6.03%
Vitamin D:0.17µg
1.13%