How to Make a Simple, Heart-Healthy Chili

Celebrate American Heart Month with this low-sodium chili is filling and nutritious.

Chili is a Texas staple and thanks to these tips from North Texas Food Bank’s Nutrition Team, you can enjoy it while keeping heart health in mind. Nutrition Education Specialist Ashton Hinckley says eating healthier can be as simple as swapping regular beans or tomatoes for the low-sodium version. In this chili, she also adds low-sodium chicken to introduce a lean, heart-healthy protein. Not up for chicken? Ashton says the recipe is versatile depending on your palate. “You could use light and dark kidney beans or black beans to make it vegetarian,” she says. “You can use shredded chicken or canned.”

Looking for more healthy recipes? Visit ntfb.org/nutrition-services.

Ingredients

1 carton low-sodium chicken broth

1 large can low-sodium canned chicken

1 can (14.5 ounces) petite diced tomatoes

1 can (14.5 ounces) kidney beans

1 bag (10 ounces) frozen corn

1 packet chili seasoning (low sodium if possible)

Small bag of shredded cheddar or Colby jack cheese

Green onions, diced (for garnish, optional)

Preparation

Place a sauce pan on a stove or burner on medium heat.

Drain beans and add to pan. Drain chicken and add to pan.

Add tomatoes, corn and chili seasoning to pan.

Pour chicken broth into pan until all ingredients are well covered by broth. Stir.

Turn burner up to high until the chili begins to boil (3-5 minutes).

Stir, breaking chicken apart.

Once boiling, lower heat to low and let simmer for 5-10 minutes.

Once finished, top with green onions and cheese as desired.

This institution is an equal opportunity provider. This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP.