Recipe: Southwestern Chicken and Black Bean Chili - A few options for Pam:

Southwestern Chicken and Black Bean Chili

2 tablespoons olive oil
1 medium red onion, cut into 1/4-inch dice
4 cloves garlic, finely chopped
1 pound fresh ground chicken
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon crushed dried sage
2 (15-ounce) cans black beans, drained and rinsed
1 (14.5-ounce) can diced tomatoes, drained
1 (14.5-ounce) can tomato sauce
1 green bell pepper, seeded and cut into 1/4-inch dice
1 red bell pepper, seeded and cut into 1/4-inch dice
1 yellow bell pepper, seeded and cut into 1/4-inch dice
1 1/4 cups loose-pack frozen corn
1/2 cup quartered black olives
1 jalape o chile, seeded and finely chopped (see note)
3/4 teaspoon salt
1/2 teaspoon ground black pepper

Heat olive oil in a large, deep-sided skillet over medium-high heat. Add onion and saut until tender. Add garlic and saut for 1 more minute. Stir in chicken, using the edge of a spatula to break up any lumps. Cook until chicken is browned, about 5 minutes. Sprinkle chicken with chili powder, cumin and sage. Add beans, tomatoes, tomato sauce, bell peppers, corn, olives and jalape o. Season with salt and pepper. Bring to a boil, reduce heat and simmer for 20 minutes. Adjust seasonings if necessary and serve. Garnish with chopped fresh cilantro, sour cream and/or grated cheddar cheese, if desired. Makes 6 servings.


SOUTHWESTERN CHICKEN

2 (15 1/4 ounce) cans whole kernel corn, drained
1 (15 ounce) can black beans, rinsed and drained
1 (16 ounce) jar chunky salsa, divided
6 boneless skinless chicken breast halves
1 cup (4 ounce) shredded Cheddar cheese

Combine corn, black beans and 1/2 cup of the salsa in a crockpot. Top with chicken; pour the remaining salsa over chicken. Cover and cook on HIGH for 3 to 4 hours or on LOW for 7 to 8 hours or until meat juices run clear. Sprinkle with cheese; cover until cheese is melted - about 5 minutes.


Low-Fat Southwestern Chicken Wrap (high fiber)

1 can (15 oz.) black beans, drained, rinsed
1 can (8 oz.) corn, drained
1/2 cup chopped red bell pepper or plum tomato
3 Tbsp. fresh lime juice
2 Tbsp. minced fresh cilantro leaves
1/4 tsp. hot red pepper sauce (optional)
4 boneless, skinless chicken breast halves
2 Tbsp. chili powder
4-10" low-fat flour tortillas
6 slices low-fat Sliced Provolone, cut in halves

Combine beans, corn, bell pepper, lime juice, cilantro and hot pepper sauce. Set aside. Coat chicken with chili powder. Cook on oiled grill over medium coals (coals will be ash gray) 6 minutes per side or until no longer pink. Cut chicken into thin slices. Wrap tortillas in plastic wrap. Microwave on HIGH 1 minute. For
each sandwich, place three cheese slice halves down center of one tortilla. Top with chicken breast slices and bean mixture. Roll up tightly; secure with wooden pick in two places. Cut in half.

Variation: To broil, place chicken on oiled broiler pan. Broil 5 to 6 from heat 6 minutes per side or until no longer pink. Continue as directed. Makes 6 servings.