Chicken Chili with Zucchini and Black Beans
Chicken Chili with Zucchini and Black Beans
This is a wonderful summer chili, when squash and zucchini are plentiful or simply when you want something that is filling, but not heavy. You can feel free to add any other veg - I often throw in cut green beans or chopped spinach too. This of course is delicious with all the fixins’ including avocado, yogurt dip, sliced black olives and a squeeze of lime.
Prep Time: 20 minutes Cook Time: 40 minutes
Ingredients:
2 TBSP olive or avocado oil
½ large onion, finely chopped
2 medium zucchini or yellow squash, finely chopped
1.5 pounds of ground chicken (I use dark meat chicken)
½ tsp sea salt
1 tsp each of cumin, coriander, paprika and oregano, garlic powder (make sure there are no added starches in your spices)
1 tsp of chili powder (use less or leave out if you don’t want any spiciness - make sure there are no added starches in your spice mix)
2 cups (drained or cans) of black beans (we used dried beans, soak overnight, drain and pressure cook them)
1 cup water, homemade chicken or veggie broth – I use any of these options and it turns out great
Directions:
Heat the olive or avocado oil in a large saucepan. Add the chopped onions with a sprinkle of sea salt and sauté on medium for 5 minutes Make sure the onions only brown slightly if at all, well-cooked and translucent is the goal.
Add the chopped zucchini and sauté for another 3-4 minutes.
Add the chicken and cook on medium to high heat for 5-7 minutes until no longer pink. Stir occasionally and mix in the onions and zucchini.
Add all spices and incorporate into the mix and cook for 2 more minutes – you want to “cook” the spices here so they meld into the meat and don’t taste raw.
Add 1 cup liquid and cover and cook on low for 15 minutes, stirring every 5 minutes. If the chili is getting too dry or sticking to the pan, add ¼ cup more liquid. The extra liquid helps with reheating later if you do it ahead of time or if you want a saucier chili to pour over rice or chips (like my non-IBD family members do).
Taste and adjust for seasonings, particularly salt, if needed.
