Chili Contest: Entry 10

The chili contest cooking has come to a close.

Am I chili-ed out? Eh, kinda. But I am looking forward to rewarming a small portion of each entry and declaring a winner!! Mr. Prevention will participate, of course. The winner will be determined next weekend during the Illini’s last regular season game against Fresno State. Thank you again to all the participants! This football season has been memorable and delicious! 😀

Chicken Chili from The Tiny Tyrant’s Kitchen

1 pound chicken breast
1 green bell pepper, diced
3 cans low-sodium chicken broth
3 cans great northern white beans (1 drained)
1 can corn, drained
1 cup water
2 small cans green chilies
2 chipotle peppers in adobe sauce, chopped
2 Tbsp adobe sauce from chipotle peppers
1/4 cup fresh cilantro
3 Tbsp minced garlic
2 tsp cumin
2 tsp ancho chili powder
1 tsp dried oregano
1/2 tsp ground black pepper
1/2 tsp red pepper flakes
optional toppers: sour cream, shredded cheese, tortilla chips, cilantro (not accounted for in nutrition info)

Directions:

Add chicken to slow cooker. Add 1/2 can chicken broth, 1 cup water, and 1 tablespoon garlic. Cook on high for 3 hours.

Drain and remove chicken. Shred chicken with two forks. Add chicken back to crock pot.

Chop bell pepper, chipotle peppers, and cilantro. Add to crock pot. Add remaining ingredients to crock pot. Cook on high for 1 hour.

Cook on low for 3 additional hours. Serve topped with sour cream, cheese, tortilla chips, and cilantro (not accounted for in nutrition information). Serves 8.

Nutrition Information (per serving): 229 calories; 1.4 g. fat; 28 mg. cholesterol; 989 mg. sodium; 33.6 g. carbohydrate; 11.9 g. fiber; 23.8 g. protein

Result: Mr. Prevention binged on Buffalo Chicken Dip and didn’t try this chili…not that he was opposed to it, but nothing can compete with his crack dip…nothing. But, there are lots of leftovers and this will be dinner tonight 😀 The chili is a spicy, broth-based chili. The nutrition stats are phenomenal, and there is lots of flavor. Definitely not your traditional chili OR white chicken chili, but a great change or pace. I LOVE chipotle peppers in adobo sauce and paired with cilantro…yum-o!! Enjoy!

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Sodium Content of Canned Beans

I wanted to take this opportunity to say 1) December’s Cooking Light issue was a complete disappointment. Maybe it’s just me but there were only 5 or so recipes that even piqued my interest. Normally, there’s all but 2 recipes and the ads NOT ripped out! But more importantly, 2) there was a question on the “Ask Our RD” section about sodium and canned goods. …About time.

The reader question asked: Just how much sodium is reduced by rinsing and draining a can of chili beans?

The RD responded by saying that draining beans reduced the sodium by 36% (according to a 2009 study by the University of Tennessee researchers) and rinsing the beans reduces the sodium by an additional 5% for a total of 41% LESS sodium. That’s HUGE!!! I wish I had the time to go through the 10 chili recipes (and others!) to calculate the reduction in sodium, but I don’t right now…maybe someday! Regardless, this is great news and good to know! So, rinse and drain and eat 41% less salt in the process! Woo!

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Coming up this week will be posts on my weekend baking adventures: Buckeyes and White Chocolate Cranberry Pistachio Fudge!!!! We are traveling to Illinois on Tuesday night for Thanksgiving so we’ll be clearing out of fridge of must-go’s this week….no cooking for me! At least nothing too fancy 😉

Question: Are you a leftover lover or hater?

I love leftovers! Sack lunches never interested me much, and I love knowing that my lunch meal is healthier and cheaper than what I could pack or purchase elsewhere! Mr. P on the other hand finds leftover to be “too heavy” for lunch. Yet, anything from a deep fryer or in pizza form is acceptable. THIS claim I will never be able to wrap my brain around. Men…

Off to work (Ew! 😦 ),

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12 Comments

Filed under Cooking Light, crock pot, dietitians, dinner, fiber, fried food, fruits and vegetables, garlic, healthy cooking, herbs, holiday, recipe, research study, sodium, work

12 responses to “Chili Contest: Entry 10

  1. I always drain and rinse my beans!

    That chili looks awesome…but I bet you are kind of ready for the contest to be over, haha!

  2. The chili sounds great. It’s so sad that I don’t even get into chili anymore because of the obvious inclusion (in most chilis) of onion and garlic. It used to be my all time favorite “soup”/stew.

    I always thought that draining and rinsing beans decreased the sodium by close to 100%. I mean, why wouldnt it? If you drain and rinse the beans, and get all the sauce out, then the only thing left is the beans, which are sodium free. I’m confused!

    I just posted my buckeye recipe 🙂 Labor intensive, but SO WORTH IT!!!!!!!

  3. I’ve really enjoyed following along on the chili contest–there is a few I saved to make! And I read that article yesterday, I am a big fan of always rinsing my beans!

  4. The chili sounds great!

    I always drain and rinse beans. I wonder how they came up with the 41% reduction in sodium. I thought it would be higher…

    I LOVE leftovers. It’s so easy to pack, and often the dish is actually better the next day!

    Happy Sunday, Nicole!

  5. Tes

    This chili looks really interesting! Thanks for the info in rinsing beans.
    I really don’t like leftover much because I want the food to be fresh from the stove and I always forgot about them if they stay too long in my fridge.

  6. This chili looks really good! I have to agree with you also about December’s Cooking Light-I was really looking forward to it, but was sadly disappointed.

  7. Heather @ Get Healthy With Heather

    I love leftovers. They make my life easier and taste good too.

    Thanks for sharing the crockpot chili recipe… my crockpot is going to get some nice kitchen time this fall and winter.

  8. Oh and that’s amazing about the sodium content of beans. I’m totally sharing this info!

  9. I love leftovers. My lunches almost always consist of them.

  10. We live on leftovers here–with our busy schedules, it helps to have good food that can be served more than once.

  11. yup, that is why I always drain and rinse the canned beans…besides, what is that slimy mess they come in anyway? lol Good to know exactly how much sodium I am saving myself 🙂

    Oh Buckeyes…..oh my…..LOVE them….gfs was selling some made locally in ohio that were just wonderful. I don’t know if they have them anymore…but they were by the checkouts! Of course, homemade ones rock too!!!

  12. very tempting and delicious..

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