Eating foods with lean protein, lots of vitamins, and low levels of fat and salt are what you should aim for to have a heart-healthy diet. While many of us strive to eat healthy, how often do you check the sodium content of something you’re eating? Or forego dessert even though you had a salad? Most of us splurge or aren’t aware of how the foods we eat can affect our heart. Try this easy chicken chili to warm up and keep your heart on track.
Easy Chicken Chili
- 1 lb. boneless, skinless chicken breasts or tenderloins
- 1 medium onion, finely chopped
- 1 medium bell pepper, any color, chopped
- 3 cloves garlic, minced
- 2 cups fat-free, low-sodium chicken broth
- 2 15.5-oz. canned, no-salt-added or low-sodium beans (red, pinto, kidney, or navy), drained and rinsed
- ½ tsp. pepper
- 1 tsp. cumin
- ½ tsp. chili powder
- 1 medium chopped jalapeño
- Fresh cilantro
- ½ cup fat-free sour cream
Remove visible fat from chicken and cut into bite-sized pieces. Spray a large pot with cooking spray. Add chicken, onion, garlic, chili powder, and jalapeño, cooking over medium-heat until chicken is no longer pink (about 7 minutes). Lightly mash the drained, rinsed beans with a fork. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes. Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream. Calories per serving are 344, with only 3 grams of fat and 174 milligrams of sodium.
Many recipes are full of nutrients as well as tasty ingredients to keep your heart healthy. Watch the sodium and fat content in particular to keep your arteries clear and your heart strong. For more ideas on how to make quick, easy meals, give us a call at 717-840-9885 or click on the button below to make an appointment.
Dr. Julie Drolet
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