Ingredients and Weight:
- Chicken breasts: 2 lbs
- Olive oil: 2 tbsp
- Onion: 1 medium, chopped
- Bell pepper: 1 medium, chopped
- Garlic: 2 cloves, minced
- Ginger: 1 tbsp, minced
- Chili powder: 1 tbsp
- Ground cumin: 1 tsp
- Coriander powder: 1 tsp
- Garam masala: 1/2 tsp
- Salt and pepper to taste
- Diced tomatoes (canned): 28 oz
- Tomato paste: 2 tbsp
- Low-sodium chicken broth: 2 cups
- Nonfat Greek yogurt: 1 cup
- Fresh cilantro: 1/4 cup, chopped
Preparation Time:
15 minutes
Cooking Time:
30 minutes
Difficulty Level:
2 (Simple)
Preparation Method Steps:
- Cut the chicken breasts into bite-sized pieces and season with salt and pepper.
- Heat the olive oil in a large skillet over medium heat.
- Add the chopped onion, bell pepper, garlic, and ginger and sauté until softened.
- Stir in the chili powder, cumin, coriander, garam masala, salt, and pepper. Cook for 1 minute, or until fragrant.
- Add the chicken pieces and cook until browned on all sides.
- Add the diced tomatoes, tomato paste, and chicken broth. Bring to a simmer and cook for 15 minutes, or until the chicken is cooked through.
- Stir in the Greek yogurt and chopped cilantro. Heat through for 2 minutes more.
Nutritional Information:
Per serving (1 cup):
- Calories: 250
- Fat: 5g (1g saturated)
- Protein: 25g
- Carbohydrates: 20g
- Dietary fiber: 5g
- Sugar: 10g
Dish Characteristics:
- Healthy and flavorful
- Packed with protein and vegetables
- Gluten-free
- Perfect for a quick and easy weeknight meal
User Comments:
- "This chili chicken is delicious and healthy! I love that it's not too spicy and has a great balance of flavors."
- "I made this for my family and they loved it. It's a great way to get them to eat more vegetables."
- "This is a perfect dish for a weeknight meal. It's easy to make and so satisfying."
Special Precautions and Tips:
- If you don't have Greek yogurt, you can substitute plain nonfat yogurt.
- To make the dish spicier, add more chili powder to taste.
- Serve the chili chicken over rice or with naan bread for a complete meal.
