Chipotle Chicken and Black Bean Chili
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Low-Fat
Why Diabetes Friendly?
- High in Fiber: Black beans are an excellent source of fiber, which can help with blood sugar control by slowing the absorption of sugar into the bloodstream.
- Protein-Rich: The ground chicken provides a good amount of lean protein, essential for muscle maintenance and satiety, which can aid in managing hunger and stabilizing blood sugar levels.
- Low in Fat: This recipe contains no added fat, making it a heart-healthy choice for individuals managing both diabetes and heart health concerns.
- Complex Carbohydrates: The black beans provide complex carbohydrates, which are broken down more slowly than simple carbs, offering a more gradual release of glucose into the blood.
Ingredients
- chicken (ground ) 1½ lbs
- black beans (canned, rinsed and drained) 30 oz
- tomato (canned, chopped ) 14 oz
- chipotle pepper (in adobo sauce) 1
- red onion (finely chopped) ½
- chili powder 1½ tbsp
- cumin (ground ) 2 tsp
Optional Garnish
- tortilla chips
- red onion (finley chopped )
- cilantro
- lime
- avocado (diced)
- pepper (ground)
- cheddar cheese (shredded)
Cooking Tips
- Chipotle Chili Adjustment: Start with one chipotle chili and add more according to taste preference, as they can be quite spicy.
- Puree Consistency: For a thicker chili, puree less of the black beans with the tomatoes and chipotle chilies. For a thinner consistency, add more water or use more beans in the puree.
- Garnish: Customize garnishes based on dietary needs and preferences. For a dairy-free version, skip the cheese. Use gluten-free tortilla chips if necessary.
Instructions
- In a large heavy bottomed pot, brown chicken. Using a wooden spoon, break up the meat as you brown it. Brown until it is no longer pink – about 5 minutes.1½ lbs chicken
- In the meantime, in a blender or food processor, puree the tomatoes, chipotle chilies and half the black beans.30 oz black beans, 14 oz tomato, 1 chipotle pepper
- Once the chicken is cooked, remove from the pot to a bowl (leaving the oil behind).
- Add the red onion to the pot and sauté until soft and translucent, about 5 minutes. Add the chili powder and cumin, toast for 30 seconds or so.½ red onion, 1½ tbsp chili powder, 2 tsp cumin
- Add the contents of the blender, to the pot. Put 1 cup water in the dirty blender, swish it around and add that water to the pot. Add the remaining black beans and the cooked chicken to the pot as well.
- Cook for about 15-25 minutes on low partially covered.
- Serve with a squeeze of lime, minced red onion, avocado, cilantro and tortillas (and shredded cheese if you like). Note: these garnishes are not reflected in the nutritional information.tortilla chips, red onion, cilantro, lime, avocado, pepper, cheddar cheese
FAQ
Can I use another type of bean if I don’t have black beans? Yes, kidney beans or pinto beans can be used as a substitute, though black beans are recommended for their traditional flavor in this chili.
How can I make this recipe vegetarian? Substitute the ground chicken with a plant-based ground meat alternative or additional beans for a vegetarian version.
Is this chili freezer-friendly? Yes, it freezes well. Cool it down completely before transferring to a freezer-safe container. Thaw overnight in the refrigerator before reheating.
How can I reduce the spiciness if it’s too hot? Add a dollop of sour cream or Greek yogurt on top when serving (if not dairy-free), or increase the amount of tomatoes to dilute the spiciness.
Can I make this in a slow cooker? Yes, after browning the chicken and sautéing the onions with spices, transfer everything into a slow cooker and cook on low for 4-6 hours.
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