Low-fat chicken chili
This hearty chili cooks all day in the slow-cooker, which makes it nice to come home to at the end of the work day. Amounts of ingredients highly adjustable; shift quantities according to personal preference.
Low Fat Chicken Chili
- 1 recipe chicken stock or a two quarts prepared stock
Note: Homemade chicken stock is sort of time-consuming but easy: just fill a big stock pot with water, a couple of quartered onions, several cloves of garlic, whatever other vegetables you have around like celery and carrots, some peppercorns and bay leaves, and one package of bone-in chicken parts. Simmer for 45 minutes or so, then remove the chicken and separate it from the bones. Put the bones back in and reserve the chicken for later. Simmer for several more hours, strain, chill, skim the fat, and you’re done.
- 1 pound white beans (dry), such Great Northerns or navy or whatever you like. You can also use several cans of beans. If you use canned beans, rinse them well and skip the soaking step.
- 1 can green chiles, diced
- 1 jalapeño pepper, diced (or more if you like it hotter)
- 1 cup corn (frozen is fine)
- Two teaspoons cumin, or more to taste
- A healthy sprinkle of cayenne pepper, or more to taste
- Salt to taste (go easy if you’re using prepared stock)
- Reserved chicken from stock-making, or about half a pound of cooked chicken, diced
- Toppings of your choice, such as crushed low-fat tortilla chips, reduced-fat or fat-free sour cream, salsa, cilantro, and cheese.
Sort through the beans to pick out any little stones or other debris. Soak the beans overnight. Discard soak water.
Add stock, beans, chiles (green and jalapeño), corn, cumin, cayenne, and salt to a slow-cooker. Cook on low all day.
Add chicken and adjust seasonings as necessary. Serve in big bowls with lots of room for toppings. This freezes well and is good as leftovers, too.
