Apple Corn Chili
This quick-fixing chili, with a base of sautéed, puréed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water or vegetable stock.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.66 of 5 (283 ratings)
Food groups
- Fruit: 1 cups
- Protein Foods: 1 1/2 ounces
- Vegetables: 1 1/2 cups
Ingredients
- 2 tablespoons olive oil (divided)
- 8 ounces boneless, skinless chicken breast (cut to 1/2" cubes)
- 1 medium onion (chopped)
- 2 cloves garlic (minced)
- 1 3/4 cups canned yellow corn (15.2 ounce can, no-salt-added, drained)
- 2 red apples, such as Braeburn, Empire, or Fuji (chopped, skin on)
- 1/2 tablespoon ground cumin
- 1/8 teaspoon cayenne pepper (if desired)
- 1 can can (15 oz) black beans (low sodium, drained and rinsed)
- 4 1/2 ounces can diced green chiles (drained)
- 2 teaspoons chicken bouillon (low sodium)
- 2 cups water
- Topping:
- 1/4 cup sour cream (reduced-fat)
- 1/4 cup fresh, chopped cilantro (if desired)
Directions
- In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes).
- Remove chicken from pan.
- Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.
- Add corn and sauté until golden brown.
- Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes.
- Let cool about 5 minutes.
- Set aside about 1 cup of mixture.
- Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.
- Add browned chicken, black beans, chiles, bouillon, and water.
- Bring to boil and simmer about 15 minutes.
- Chicken should be cooked to 165 ºF. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 383.88 |
| Total Fat | 11.53 g |
| Saturated Fat | 2.63 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 42.95 mg |
| Carbohydrates | 50.92 g |
| Dietary Fiber | 12.12 g |
| Total Sugars | 17.4 g |
| Added Sugars included | 0 g |
| Protein | 21.34 g |
| Calcium | 107 mg |
| Potassium | 829 mg |
| Sodium | 336.28 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 77 mg |
| Phosphorus | 282 mg |
| Selenium | 15 mg |
| Zinc | 2 mg |
| Vitamin A | 28 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 23 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 11 mcg |
| Folate | 122 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 6 mg |
| Choline | 78 mg |
Notes
Serving Suggestions: Serve with a whole-grain tortilla and an 8 ounce glass of fat-free (skim) milk.
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Source
Recipe by: Produce For Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/apple-corn-chili. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.