Pritikin Easy Skillet Chicken Chili
Skinless, white-meat turkey and chicken are good choices for your favorite meat entrees advises the Pritikin Eating Plan, because they’re high in protein yet fairly low in saturated fat and cholesterol. The chefs in the Pritikin Cooking School have created this dish — Easy Skillet Chicken Chili — with all the lip-smacking flavors of beef chili but WITHOUT the mega-doses of saturated fat and sodium. At Pritikin, this dish is served over brown rice, or you can skip the rice and just enjoy with chopped tomatoes, green onions, and non-fat sour cream as optional condiments.
Ingredients
- 2 teaspoons cumin - ground
- 2 teaspoons chili powder
- canola oil cooking spray
- 2 tablespoons garlic - minced
- 2 cups onions - diced
- 2 cups green bell peppers - diced
- 1 cup corn kernels - fresh or frozen
- 2 small jalapeno peppers - stems, veins, and seeds removed, chopped
- 1.5 pounds chicken - skinless boneless cut into chunks
- 2 cups pinto beans - cooked and drained (or use small white beans or pink beans)
- 2 teaspoons oregano - dry leaves
- 24 oz salsa verde - jarred or canned green salsa or enchilada sauce
- 2 tablespoons tomato paste
- 2 tablespoons natural rice vinegar
- 1-2 cups chicken broth - as needed
Optional Base and Toppings
- 1/2 cup brown rice - cooked, per person
- tomatoes - optional chopped
- green onions - optional chopped
- sour cream - nonfat (optional)
Instructions
- Heat a large nonstick skillet over medium-high heat.
- Place the cumin and chili powder in the pan and briefly swirl them around so they are toasted, about 30 seconds. Do not allow the spices to burn.
- Place the spices in a small bowl and set it aside. Allow the pan to cool.
- Spray the pan with canola oil cooking spray and place back on the stove at medium-high heat.
- Sauté the garlic, onions, and peppers until golden, about 3 minutes.
- Add the chicken and sauté for another 3 minutes.
- Add the rest of the ingredients, including the toasted spices, and stir together.
- Increase the heat to high and bring to a boil, adding chicken broth for thinner texture as desired. Decrease the heat and simmer until the chicken is done, about 10 minutes.
- Serve this chili over cooked brown rice, or, with chopped tomatoes, chopped green onions, and nonfat sour cream on top, as optional condiments.
Nutrition
ABOUT PRITIKIN
The Pritikin Eating Plan is proven in more than 100 peer-reviewed studies to have life-saving benefits like lowering cholesterol and blood pressure. Plus, you aren’t losing your mind while losing weight. There’s no calorie counting, no hunger. Just plenty of healthy, whole foods deliciously prepared, like the recipes shared with Spa Index. Pritikin was the first comprehensive lifestyle program in America, and after 39 years on the cutting edge of lifestyle science, we are still the longest-running, most successful program for reversing many of modern society’s health concerns, including obesity, heart disease, high blood pressure, and diabetes. More than 100,000 people worldwide have come to Pritikin Longevity Center, in Miami Florida, for one-week programs, two-week programs, or longer. For some, the primary goal is losing weight. Others want to prevent and address health issues. Still others seek the ultimate spa-health vacation. Everyone leaves feeling better and, best of all – living better.