I’m a girl who likes cornbread with her chili. Unfortunately, cornbread is high in fat and carbs, so I don’t have it as often as I’d like.
My Black Bean Chicken Chili is delicious and nutritious, but I decided to see what it would be like with the addition of bulgur. If you aren’t familiar with bulgur, it is a whole grain popular in the Middle East, especially Turkey. Bulgur contains more fiber, vitamins and minerals than rice or couscous and it has a lower glycemic index. Sounds perfect for a diabetic! Look for bulgur in your grocery store near the rice and beans.
This chili is great as is, but feel free to top it with diced avocado, chopped green onions and/or low-fat cheddar cheese if it fits into your mean plan. Nutritional information for toppings is not included below.
This chili is low in saturated fat and a good source of fiber, protein, vitamin C, niacin, vitamin B6, phosphorus and manganese. It is high in sodium due to the canned tomatoes, canned beans and bottled salsa. If you are watching your sodium intake, use fresh tomatoes plus a minced fresh jalapeño and a little chicken stock, dried beans that have been soaked overnight and/or homemade salsa.
1 cup bulgur
2 cups boiling water
1 can (14 oz) canned black beans
2 Tbsp canola oil
3 boneless chicken breasts (about 3/4 lb), cut into 1-inch pieces
1 cup onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
2 cans (14 oz each) canned tomatoes with green chilies
3/4 cup salsa
1 tsp chili powder
1 tsp ground cumin
Place bulgur in a medium bowl and add boiling water. Set aside for at least 30 minutes. Drain black beans in colander or strainer and rinse well. Set aside.
Put oil in a large stock pot or Dutch oven over medium heat. Add chicken, onion, green pepper and garlic. Cook, stirring occasionally, until the chicken is no longer pink. Add tomatoes, salsa, chili powder and cumin. Cook for 30-45 minutes. Add beans and cook another 15 minutes. Just before serving, add bulgur.
Makes 6 servings
Per serving: 295 calories, 6g fat (1g sat), 34mg cholesterol, 1019mg sodium, 40g carb, 10g fiber, 3g sugar, 23g protein