The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health by Dorothy Calimeris & Sondi Bruner

Author:Dorothy Calimeris & Sondi Bruner [Calimeris, Dorothy]
Language: eng
Format: epub
Publisher: Arcas Publishing
Published: 2015-10-21T00:00:00+00:00

PER SERVING

Calories: 325; Total Fat: 6g;

Total Carbohydrates: 60g;

Sugar: 2g; Fiber: 8g;

Protein: 12g; Sodium: 1231mg

Chicken Chili with Beans

SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 4 HOURS

• MEDITERRANEAN

• TIME-SAVING

Chicken chili is a family favorite, and it can be especially filling when served over brown rice or cooked quinoa. The small amount of chipotle powder provides an ever-so-small kick of heat but not too much for those who don’t like their food too spicy. This recipe doubles (or triples!) easily. Freeze extra portions in single-serving containers for a quick meal or to take to work for lunches.

2 tablespoons extra-virgin olive oil

2 onions, chopped

4 garlic cloves, minced

2 celery stalks, chopped

2 teaspoons ground cumin

1 teaspoon salt

1 teaspoon chipotle powder

½ teaspoon freshly ground black pepper

4 boneless skinless chicken breasts, cut into 1-inch pieces

1 teaspoon dried oregano

1 bay leaf

1 (28-ounce) can chopped tomatoes

2 ½ cups chicken broth, plus additional as needed

2 (15-ounce) cans white beans, drained and rinsed

¼ cup chopped fresh parsley, divided

1. In the slow cooker, combine the olive oil, onions, garlic, celery, cumin, salt, chipotle powder, pepper, chicken, oregano, bay leaf, tomatoes, chicken broth, and white beans. Set to high and cook for 4 hours.

2. If the mixture gets too thick, add a little more chicken broth or some water.

3. Garnish each serving with parsley. Serve alone or over cooked brown rice or quinoa.

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