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Eating healthy for ‘Go Red Better U’ program: Recipe included

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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

Makes about 4-6 hearty servings

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!


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