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Non-stick cooking spray

1 lb. boneless, skinless chicken breasts OR tenderloins, all visible fat discarded OR

1 lb. ground white meat chicken or turkey

1 medium onion, finely chopped

1 medium bell pepper (any color), chopped

3 clove garlic, minced OR

1 tsp. jarred, minced garlic

2 cup fat-free, low-sodium chicken broth OR 1 16- oz. canned, fat-free, low-sodium chicken broth

2 15.5- oz. canned, no-salt-added OR low-sodium beans (mix or match pinto, red, kidney or navy), drained, rinsed

1/2 tsp. pepper

1 tsp. cumin

1/2 tsp. chili powder (optional)

1 medium chopped jalapeno (optional if you like spicy chili)

Fresh cilantro (optional)

1/2 cup low-fat, (or), fat-free sour cream (optional)

Remove visible fat from chicken, cut into bite-sized pieces.

Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)

Lightly mash the drained, rinsed beans with a fork.

Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.

Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)

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