Timer Prep Time: 20 mins
Cook Cook Time: 30 mins
Portions Serves: 12

Ingredients

4 bone-in, skinless chicken breasts

1 cup (250 mL) navy beans, dried OR 1 can navy beans

2 poblano peppers, dried OR 1 tbsp (15 mL) chili powder

4 cups (1 L) water

5 cloves garlic, minced

1 bay leaves

1 tbsp (15 mL) olive oil

1 cup (250 mL) white onion, diced

2 cups (500 mL) parsnip(s), peeled, diced OR 2 cups (500 mL) carrot(s), peeled, diced

2 cups (500 mL) yellow pepper(s), diced

1 cup (250 mL) corn niblets, frozen

1 jalapeño pepper, diced

2 tsp (10 mL) cumin, ground

2 tsp (10 mL) oregano, dried

1 tsp (5 mL) thyme, dried

1 tsp (5 mL) salt

1 cup (250 mL) light sour cream

1/2 cup (125 mL) cilantro, fresh, minced

10 sprigs cilantro, (optional garnish)

1/2 cup (125 mL) green onion(s), thinly sliced

Preparation

Soak white navy beans overnight in 6 cups (1.5 L) of water. Cover and cook in plenty of cold water, adding more as necessary. Simmer 2-3 hours until tender. Drain and set aside. Alternatively, you can use 2 cups (500 mL) of cooked white navy beans. Drain and rinse in a colander to remove most of the sodium.

Soak the dried poblano peppers in boiling water. Remove peppers and cut into fine strips. Add reserved liquid and water to measure 4 cups (1L).

Bring chicken breasts, water from step 2, two minced garlic cloves and bay leaf to a boil. Reduce heat to low, cover and simmer until the chicken is cooked through – about 20 minutes. Remove pot from heat, cover and set aside to cool. Drain stock and reserve. When chicken is cool use your hands to pull meat off the bone and set aside.

Heat olive oil in large soup pot over medium high heat. Add diced onion, the remaining minced garlic, diced parsnips (or carrots), diced yellow peppers, frozen corn and jalapeño and cook, stirring, until softened, about 5 minutes.

Add reserved beans and chicken stock, shredded chicken, cumin, oregano, thyme and cook for another 20 minutes, or until vegetables are tender. Season with salt to taste. Stir in cilantro and sour cream.

To serve, ladle into bowls and sprinkle with the thinly sliced green onions and a cilantro sprig.

This South American inspired chili uses dried mulato pod (poblano) peppers which are related to ancho peppers. They have a smoky flavour but are not “hot.” If you do not have them substitute your favourite red chili or even the usual dried chili powder. The consistency is more of a soup than a thicker red chili con carne.

Nutritional Information (per serving)
Calories 310 Fat 6g
Saturated 2g Cholesterol 60mg
Sodium 280mg Potassium 28%
Carbohydrate 34g Fibre 8g
Sugars 3g Protein 30g
Vitamin A 20% Vitamin C 110%
Calcium 10% Iron 20%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fibre and whole grains, vitamins and minerals and protein.

A lot of people might be surprised to learn that our bones are partly made of protein. While calcium and vitamin D all play a role, protein is an essential nutrient needed for healthy bones too. Ensuring you get enough daily protein in your diet will help to preserve bone mass as you age.

Recipe by

Chicken Farmers of Canada