Hands-on time: 9 min. Total time: 20 min.

 

1 ½ tablespoon extra virgin olive oil

1 cup chopped onion

3 garlic cloves, minced

1 red bell pepper, chopped

1 jalapeno pepper, seeded and minced

1 tablespoon chili powder

1 ½ teaspoons crushed red pepper

½ teaspoon salt

½ teaspoon ground cumin

½ teaspoon black pepper

3 cups shredded skinless, boneless chicken breast

2 cups frozen whole-kernel corn

4 cups lower-sodium chicken broth

2 large tomatoes,chopped

1 (15-ounces) can unsalted black beans,

rinsed and rained

¼ cup chopped fresh cilantro

3 ounces queso fresco, crumbled

8 lime wedges

 

1. Heat a Dutch oven over medium-high heat.
2. Add oil,onion, and next 3 ingredients (through jalapeno); saute 3 minutes.
3. Add chili powder and next 4 ingredients (through black pepper); saute 30 seconds.
4. Add chicken and next 4 ingredients (through beans); bring to a boil.
5. Cover, reduce heat, and simmer 6 minutes. Top evenly with cilantro and cheese. Serve with lime wedges.

 

Serves 8 (serving size: 1 cup)

CALORIES 186; FAT 5.4g; PROTEIN 17.9g; CARB 18.4g; FIBER 3.9g; SODIUM 571g.

 

Recipe adapted from Cooking Light magazine