Low Fat Chicken Chili in Tortilla Bowls: Heart Healthy Chili Served in Handmade White Corn Tortilla Bowls

Traditionally Chili con carne, meaning Chili with Meat, is made with peppers, garlic, onions and beef that can be either ground or in chunk form . But although it is delicious in its own right, it lacks all of the vitamins and minerals that can be found in this low fat, heart friendly version. This recipe will make 10 -12 servings.

Legumes

Legumes are perhaps the healthiest of all food groups. They are full of antioxidants, calcium, proteins, vitamins and minerals. Some legumes were a food staple as early as 6,000 BC in many areas and were eaten as a replacement for meat. Today many vegetarians still use legumes as a protein replacement in their daily meals. Legumes are widely available, relatively inexpensive and store well.

Tomatoes

Tomatoes are eaten worldwide and considered a very heart healthy food choice. A single medium size tomato contains over a gram of protein and almost 1 1/2 grams of fiber. They are also high in vitamins A,C, B6, Niacin and folate.

Although tomatoes are already super healthy when eaten raw, studies show that they are even more healthy after they have been cooked. The chemical lycopene ( it makes the tomatoes red ) is a great antioxidant, but when it is heated it becomes super charged.

Peppers

Peppers are packed with vitamins C, A, K, E, B1, B6, triptophan (an essential amino acid) fiber, potassium and folate.

Corn

Corn is an excellent source of fiber. It also contains vitamins C, B1, B5 and folate ( important during pregnancy)

Olive Oil

Olive Oil is considered a “good oil ” and has proven been to control LDL (bad cholestrol) Olive Oil also lowers the risk of certain cancers and the formation of gall stones.

Ingredients for Chili

  • 2 -2 1/2 lbs extra lean ground chicken
  • 2 -2 1/2 tsp extra virgin olive oil
  • 1 large onion chopped
  • 2 1/2 cups chicken broth or stock
  • 1 large can of diced tomatoes
  • 2 1/2 cups tomato sauce or vegetable cocktail
  • 2 cans white kidney beans-rinsed and drained
  • 2 cans red kidney beans – rinsed and drianed
  • 1 medium yellow zucchini chopped into 1/2 inch chunks
  • 1 medium green zucchini chopped into 1/2 inch chunks
  • 1red pepper- chopped
  • 1 small green pepper- chopped
  • 1 8oz pkg mushrooms- sliced
  • 1 cup frozen or canned sweet corn kernels
  • 3 ribs celery chopped
  • 3-4 cloves garlic chopped
  • 3-4 jalapeno peppers – chopped
  • 1 tsp cumin (optional)
  • 1/2 tbsp dry oregano
  • 1/2 tbsp dry basil
  • 1 bay leaf
  • 3-4 tbsp chili powder ( depending on taste )
  • Zest of 1/2 lime (optional)
  • Salt and pepper to taste
  • Freshly chopped green onions or cilantro

Method to Prepare

  • In a heavy bottomed pan, brown the ground chicken, onions and garlic.
  • Drain off any excess oil and transfer to a dutch oven or slow cooker.
  • Add all remaining ingredients except zucchini, red and green peppers, mushrooms and sweet corn.
  • Cook over med-low heat until 3-4 hours, adding peppers, mushrooms and sweet corn 30-40 minutes before serving
  • Serve in a tortilla bowl garnished with chopped green onions or cilantro.

Ingredients for Tortilla Bowls

  • White corn tortilla wraps
  • Olive oil
  • Grated Parmesan cheese

Method

  • Pre-heat oven to 350*
  • Brush tortilla wraps with olive oil and sprinkle with a little parmesan cheese.
  • Fit wraps into the cups of ramikins or into the cups of a large muffin tin.
  • Bake in 350* oven just until the cups hold their shape and are nice and crispy.