Sweet and Spicy Chicken Chili

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I love my crock pot! It is an amazing tool for efficiency and bulk cooking. I usually make this recipe when I know my schedule is going to get crazy and limit the time I have to cook for myself. I keep half of it in the fridge to eat over a few days, and freeze the rest in individual servings in quart-size freezer bags. I stack them flat on the freezer shelves and pull them out to thaw and reheat on busy days.

Further Food Nutritionist Commentary:

I love that this is a go-to recipe when you are planning ahead! I really like dishes such as this, they feel like a hearty, warm winter salad in disguise as chili. Since veggies are anti-inflammatory, they can really help with conditions like PCOS. Veggies like peppers and zucchini are rich in antioxidants, which have been shown to help reduce symptoms associated with fibromyalgia. The larger the variety of vegetables in your diet, the more antioxidants you benefit from, and soups like this one are a great way to get a concentrated amount of them!

This soup is high in vitamin C and a good source of iron. Did you know that the two work together to make iron more absorbable? You can boost the iron content even more by tossing in some spinach or another leafy green. This would be delicious over some quinoa, brown rice or a baked sweet potato!

By Pegah Jalali, MS, RD
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Sweet and Spicy Chicken Chili

  • Prep Time: 15 mins
  • Cook Time: 5 mins (active); 3-8hrs (slow coooker)
  • Servings: 8

Ingredients

2 tablespoons olive oil

1 cup onion (chopped)

4 cloves garlic (minced)

1 orange bell pepper (chopped)

1 yellow zucchini (chopped)

1 ½ pounds chicken apple sausage (or any chicken sausage)

2- 15 ounce cans great northern or cannellini  beans (drained and rinsed)

1 1/2 cups tomatillo salsa

1- 14.5 ounce can fire-roasted diced tomatoes with juice

1 cup frozen corn kernels

1 1/2 teaspoons ground cumin

1/2 teaspoon salt

1/4 teaspoon ground black pepper

cayenne pepper (to taste)

chipotle powder (to taste)

cilantro for garnish (optional)

Instructions

  1. In a large skillet, heat olive oil over medium heat.
  2. Add the onions, garlic, bell pepper and zucchini and sauté until veggies are golden-brown and onions are translucent (about 5 minutes).
  3. Transfer mixture into a 4 to 6-quart slow cooker.
  4. Brown sausage in onion pan and add to crock pot.
  5. Add remaining ingredients except cilantro to crock pot and stir until combined.
  6. Cover and cook on HIGH for 3 to 4 hours or LOW for 6 to 8 hours.
  7. Sprinkle with cilantro just before serving.
In a large skillet, heat olive oil over medium heat. Add the onions, garlic, bell pepper and zucchini and sauté until veggies are golden-brown and onions are translucent (about 5 minutes). Transfer mixture into a 4 to 6-quart slow cooker. Brown sausage in onion pan and add to crock pot. Add remaining ingredients except cilantro to crock pot and stir until combined. Cover and cook on HIGH for 3 to 4 hours or LOW for 6 to 8 hours. Sprinkle with cilantro just before serving.

Nutrition Information

Per Serving:  Calories: 399; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 80mg; Sodium: 1072mg; Potassium: 718mg; Carbohydrate: 45g; Fiber: 9g; Sugar: 28g; Protein: 28g

Nutrition Bonus:   Vit C: 164%; Iron: 18%

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