Eating healthy for ‘Go Red Better U’ program: Recipe included
SEATTLE — In our continuing series on the program “Go Red Better U”, we’re taking a closer look at heart health and ways we can reduce risk for heart disease.
Kirsten Helle, a chef who is also helping lead about 50 women through the health program in Snohomish County, offers a healthy recipe to achieve that goal.
The recipe is below:
Chicken And Black Bean Chili
2 tsp healthy oil/fat of your choice
1/2 lb chicken breasts, boneless, skinless, cut into 1″ cubes
1 onion, chopped
1 red bell pepper, chopped (add in a chopped poblano chili too if you wish)
1 jalapeno, minced (optional – remove the seeds if you don’t want it too spicy)
1 carrot, finely chopped (for sweetness)
*Optional – this is where I clean out the fridge – I throw in whatever leftover vegetables I need to use up…zucchini, butternut squash, kale, etc.
2 Tb dried chili powder (read the label, only pure ground chilis), I like Ancho
2 tsp dried ground cumin
1 tsp dried oregano
2-3 pinches Kosher/sea salt
4 cloves garlic, minced
1 cup ORGANIC (only use organic corn…please) frozen corn, or fresh if you have it
1 lime, juiced
28 oz canned diced tomatoes (again, preferably organic) or about 3 cups of fresh tomatoes with the juices
14 oz can black beans (preferably organic), rinsed and drained (or use about 2 cups home cooked beans)
Fresh cilantro, to taste
Avocado, chopped, optional
Heat a large saucepan/soup pot/rimmed saute pan over medium high heat, when hot add oil, swirl to coat. Add the chicken, vegetables and spices, stir to combine. Stir occasionally, cooking about 8-10 minutes until the ingredients start to brown. Stir in the corn, lime juice and garlic, stir and cook 1-2 minutes until the garlic is fragrant. Pour in the tomatoes and black beans. Lower the heat to a simmer and cook for 10-15 minutes to allow the flavors to blend and the vegetables to get tender. Serve with fresh chopped cilantro and avocado if you wish, enjoy!