Nothing taste better on
cool evenings then a bowl of hot chili and fresh baked corn bread.
No-Fat Black
Jack Chicken Chili
1 (16-ounce) package dried
black beans, picked over and rinsed
1 (14.5-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce
1 large red onion, finely chopped
1 bunch cilantro, finely chopped (leaves only)
2 fresh serrano chiles, stemmed and finely chopped (see note)
6 cloves garlic, finely chopped
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon salt
4 fresh boneless, skinless chicken breasts
1 cup low-salt chicken broth
1 teaspoon crushed dried oregano, crumbled
1 lime, cut into wedges
Beans: Place beans in
a heavy, large saucepan and cover with water by 3 inches. Bring
to a boil, uncovered, over medium-high heat. Boil 2 minutes.
Cover and turn off heat. Let beans soak 1 hour, then cook, covered,
over low heat for 1 hour or until tender. Add tomatoes, tomato
sauce, onion, cilantro, chiles, garlic, chili powder, cumin and
salt. Bring to a boil over medium-high heat, stirring frequently,
reduce heat to low, cover, and simmer 1 hour.
Chicken: Meanwhile, prepare
chicken. Cut into bite-size pieces. In a medium skillet, heat
broth over medium heat until it begins to simmer. Add chicken
pieces and oregano. Reduce heat to medium-low, cover, and simmer
until chicken is no longer pink, 3 to 4 minutes*. Turn off heat
and leave chicken in the broth.
Assemble: Thirty minutes
before serving, add chicken with the broth to the chili. Simmer
chili 30 minutes; serve hot with lime wedges.
Makes 8 servings.
Note: Working with jalapeños
or other chiles: Capsaicin is the ingredient in chiles that causes
the burning sensation associated with fresh peppers. It's a good
idea to use rubber gloves when handling fresh chiles. (Disposable
surgical gloves, available at most drugstores, work best for
this.) If you choose not to use gloves, be extremely careful
not to touch any part of your body, especially your eyes. After
you've finished handling the chiles, wash your knife and cutting
board with hot soapy water to ensure that there is no carry-over
to other foods that may come in contact with the peppers.
*Chicken Test for Doneness
(per Washington Fryer Commission)
No matter what method you
use for cooking chicken, the most accurate test for doneness
is a meat thermometer. Since chicken is never ready to be served
unless it is done, always be sure it is completely cooked. Whole
or bone-in chicken should reach an internal temperature of 180*F
and boneless chicken should be cooked to 165°F.
Other indicators for doneness include:
1) A fork or toothpick can be inserted with ease.
2) The juices should be clear, not pink.
3) Bone joints move easily.
