This good-for-your-health chicken chili adds a pumpkin twist to get the seasonal favorite into your diet.
This recipe is a perfect, complete meal in a bowl—it’s low in fat, high in lean protein, and pumpkin is a great source of vitamins A and C. Caroline Lazur, RD, says she likes to make the shredded chicken ahead of time in the crockpot to use for this recipe, as well as salads and other recipes. It’s a great meal that you can make on a weekend and enjoy throughout the week.
TO MAKE
(1) Combine chicken, half of diced onion, 1 clove of garlic, 1 tsp salt, and black pepper in a large saucepan, and add just enough water to cover the chicken. (2) Bring to a boil, and remove any foam that floats to the top. Lower heat so that the water simmers around chicken, cooking until tender (about 30 minutes). (3) While chicken is cooking, heat another large pot or dutch oven over medium-high heat. (4) Add the other half of the onion, 1 clove of garlic, and minced jalapeño and sauté until veggies are soft (about 4 minutes). (5) Add the carrots and mushrooms and cook until carrots brown slightly and mushrooms release some liquid (about 5–7 minutes). (6) Add the seasoning mix and stir to coat. (7) Remove cooked chicken from saucepan and put it on a cutting board to cool. Save the broth. (8) Add corn, tomatoes, pumpkin, 1½ cups of broth, chickpeas or beans, and the reserved broth from chicken. (9) Cover pot and reduce to medium-low heat and simmer 45–50 minutes. (10) While chili is simmering, shred chicken with two forks. (11) Add chicken to chili 10 minutes before chili is done simmering. (12) Serve chili with desired toppings.
* For crockpot: Put all ingredients in crockpot except mushrooms. Add 2 cups of broth instead of 1½ and omit water. Cook on high 4 hours. Twenty minutes prior to being done, remove chicken to cool and then shred. Add back into the crockpot for 15 minutes, along with chopped mushrooms.
NUTRITION INFORMATION
Per serving – Calories: 345 | Total Carbs: 31g | Protein: 35g | Total Fat: 9g | Sodium: 760mg
INGREDIENTS
2 lbs boneless, skinless chicken breast
1 medium onion, diced
2 large cloves garlic, grated or minced
1 cup water
1 jalapeño, minced, w/ seeds and white membrane removed
2 carrots, peeled and chopped
1 container white button or cremini mushrooms, wiped and cubed
1 cup frozen white corn
1 can diced tomatoes
1.5 cans (15 oz) pumpkin purée (or make your own roasted pumpkin, if desired)
1½ cups low-sodium chicken broth
2 15-ounce cans of chickpeas or northern white beans, drained and rinsed
2 tsp olive oil
Seasoning Mix
2 tsp kosher salt, divided
⅛ tsp ground cloves
½ tsp ground nutmeg
1 tsp cinnamon
½ tsp cayenne
1 T chili powder
Toppings
Reduced-fat shredded cheddar cheese (1 T per serving)
Fat-free plain Greek yogurt or light sour cream (1 T per serving)
Baked tortilla chips crushed (2 T per serving)
Chopped cilantro and/or green onion
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