CHICKEN AND BLACK BEAN SUMMER CHILI

"This chili uses a combination of dried and fresh herbs. Cumin, a member of the parsley family, adds a distinctive aroma and a flavor that is warm and earthy. The cilantro imparts a hint of citrus and gives the dish a unique taste.

Make this dish in advance and freeze unused portions. You’ll have a delicious, nutritious meal at your fingertips all summer long."

2 Tbsp. extra virgin olive oil, divided use
1 1/2 cup onions, finely chopped
1 fresh red bell pepper, chopped
1 lb. ground chicken breast (turkey may be substituted)
1 cup corn kernels, fresh or frozen
1 (4 oz.) can green chili pepper, drained and chopped
1 (15 oz.) can reduced-sodium black beans, drained and rinsed
1/2 tsp. chili powder
1/2 tsp. cumin
Salt and fresh ground pepper, to taste
2 1/2 cups low fat, reduced-sodium chicken broth
Dash of Tabasco sauce, optional
2 Tbsp. cilantro, finely chopped (as garnish)

Use 4-quart pot over medium heat and heat 1 Tbsp. of the oil. Add onion and bell pepper and cook until soft, about 5 to 6 minutes. Transfer bell pepper and onion to a plate and set aside.

Using the same pot, heat remaining 1 Tbsp. of oil over medium to high heat. Add ground chicken (or turkey). Cook meat using a large cooking spoon or spatula to break up the meat until it starts to brown, about 8 to 10 minutes.

Add cooked onion and bell pepper, corn kernels, chopped chili peppers, black beans, cumin, chili powder, salt and pepper to taste. Stir well to combine ingredients, then add chicken broth. Bring chili to a boil, reduce heat, and let slow simmer for about 25 minutes.

Serve in bowls and add dash of Tabasco and a sprinkle cilantro on top, if desired.

Makes 5 servings

Per serving: 260 calories, 7 g total fat (1 g saturated fat), 23 g carbohydrates, 28 g protein, 5 g dietary fiber, 350 mg sodium

Source: the American Institute for Cancer Research