Help Patients Slow Cook Their Way to Healthy with Chicken Vegetable Chili
Probably the biggest obstacle to your patients eating healthfully in today’s rush-rush world is providing delicious, well-balanced meals that everyone in their family will enjoy. All too often it’s just easier for them to call out for pizza or make a box of mac and cheese than cook something from scratch.
We have a little secret we want to share and it can make all the difference to your patient’s dinnertime dilemma—the slow cooker. With a little planning ahead the slow cooker can turn nutritious foods, like beans, vegetables and lean proteins into delcious chilis, stews and soups.
Here’s one of our favorites. Make sure you follow the key first step of soaking the beans in hot water before starting (20 minutes while you are preparing the rest of the ingredients)—this eliminates the need for overnight soaking and insures the beans get cooked through.
- 2 cups Great Northern dried beans
- 3 cups boiling water
- 2 onions, chopped
- 3 cloves garlic, finely chopped
- 2 pickeled jalapeno peppers, seeded, deribbed and chopped (optional)
- 1 tablespoon ground cumin
- 1 teaspoon ground chili powder
- 1½ lbs boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 lb summer squash, quartered lengthwise and cut into ¾-inch pieces
- 1 can (15 oz) hominy or corn, drained
- ½ cup reduced-fat sour cream
- 2 teaspoons kosher salt*
- 1 tablespoon fresh lime juice
- ¼ cup chopped cilantro
- 2 plum tomatoes, chopped
- Combine beans and boiling water in slow-cooker.
- Let stand while preparing other ingredients, at least 20 minutes.
- Add onion, garlic, jalapeno if using, cumin and chili powders and ½ teaspoon of the salt.
- Place chicken on top and then layer on summer squash.
- Cover and cook on low for 7 hours or until beans are tender.
- Stir in hominy, remaining salt, lime juice and cilantro.
- Spoon into bowls and serve topped with chopped tomatoes, additional sour cream and chips.
- Makes 12 cups; serving size 1½ cups
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