Diabetic Cooking

Soups & Stews

Chicken and Sweet Potato Chili

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Ingredients

  • 1 to 2 sweet potatoes, peeled and cut into 1/2-inch chunks
  • 2 teaspoons canola oil
  • 1 cup chopped onion
  • 3/4 pound boneless skinless chicken breasts or chicken tenders, cut into 3/4-inch chunks*
  • 3 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 can (14 1/2 ounces) diced fire-roasted tomatoes, undrained
  • 1 can (16 ounces) no-salt-added kidney beans or pinto beans, drained
  • 1/2 cup chipotle or jalapeƱo salsa

Directions

Place sweet potatoes in large saucepan and add enough water to cover. Bring to a boil. Reduce heat; simmer 5 minutes or until almost tender. Drain sweet potatoes; set aside. Heat oil in large saucepan over medium heat. Add onion; cook and stir 5 minutes.

Add chicken, garlic, and chili powder; cook 3 minutes, stirring frequently. Add tomatoes, beans, salsa, and sweet potatoes; bring to a boil over high heat. Reduce heat; simmer uncovered 10 minutes or until chicken is cooked through.

*This is easier to do if chicken is partially frozen.

**Note: Sweet potatoes are the star of this chili and they’re nutritional superstars, too. One sweet potato provides about two and a half times the recommended daily allowance for healthy adults of vitamin A, plus fiber, potassium and vitamin C.

Yield: 4 servings. Serving size: 1 1/2 cups per serving.

Nutrition Facts Per Serving:
Calories: 258, Carbohydrates: 34 g, Protein: 27 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 49 mg, Sodium: 496 mg, Fiber: 7 g

Exchanges per serving: 1 1/2 cups.


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