Savory Ground Chicken and Lentil Chili
This hearty and nutritious chili combines lean ground chicken with protein-packed lentils and a medley of spices, creating a comforting dish that's perfect for chilly evenings. Inspired by a classic recipe from 'The Chili Cookbook' by Norman Kolpas, this version packs in flavor without the fat, showcasing how ground chicken can be the star of a rich and satisfying chili. With a blend of garlic, onions, and spices, it tantalizes your taste buds while providing a complete meal in one bowl. Ideal for family dinners or meal prep, serve it with your favorite toppings for an extra special touch.
6
Servings
400
Calories
17
Ingredients
Ingredients
olive oil
3 tablespoons (none)
garlic cloves
3 medium (finely chopped)
onions
2 medium (finely chopped)
chili powder
2 tablespoons (none)
mild paprika
1 tablespoon (none)
red pepper flakes
1/2 teaspoon (none)
red cayenne pepper
1/2 teaspoon (none)
ground cumin
1 tablespoon (none)
ground coriander
1/2 teaspoon (none)
ground chicken breast
1 lb (99% fat free)
dried red lentils
1 cup (none)
chicken broth
2 cups (or use vegetable broth)
crushed tomatoes
1 (14 1/2 ounce) can (none)
dried oregano
1 tablespoon (none)
sea salt
1 teaspoon (none)
sugar
1 teaspoon (optional)
black pepper
1/2 teaspoon (none)
Instructions
1
In a medium pot, heat the olive oil over medium heat. Once hot, add the finely chopped garlic and onions. Sauté until the onions become translucent, approximately 2-3 minutes.
2
Add the chili powder, paprika, red pepper flakes, cayenne pepper, ground cumin, and ground coriander to the pot. Stir constantly and sauté for an additional 2 minutes, allowing the spices to bloom.
3
Increase the heat slightly and add the ground chicken to the pot. Use a wooden spoon to stir and break the meat into small pieces. Cook until the chicken is evenly browned, about 5-7 minutes.
4
Once the chicken is browned, incorporate the dried red lentils, chicken broth, crushed tomatoes, dried oregano, sea salt, sugar (if using), and black pepper. Stir everything together to combine.
5
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer. Stir occasionally, cooking until the lentils are tender and the chili has thickened, which should take about 30 minutes. If the lentils absorb too much liquid, add more broth as needed.
6
After cooking, taste and adjust seasoning as necessary before serving. Enjoy with your favorite toppings!
Nutrition Information
7g
Fat
58g
Carbs
27g
Protein
6g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Ground Chicken and Lentil Chili?
It is a hearty and nutritious chili that combines lean ground chicken with protein-packed lentils and a medley of aromatic spices.
How many calories are in a serving of this chili?
Each serving contains approximately 400 calories.
Is this chicken chili recipe healthy?
Yes, it is a healthy option with only 7g of fat and a high protein content of 27g per serving.
What type of chicken is best for this recipe?
The recipe recommends using 1 lb of 99% fat-free ground chicken breast.
Can I substitute the chicken broth?
Yes, you can use vegetable broth as a substitute for chicken broth if preferred.
How long does it take to cook the chili?
After browning the meat and adding ingredients, the chili should simmer for approximately 30 minutes until the lentils are tender.
Do I need to soak the red lentils before cooking?
No, the recipe uses dried red lentils which are cooked directly in the broth and tomato mixture.
How many servings does this recipe provide?
This recipe is designed to yield 6 servings.
Is this chili spicy?
It has a moderate kick from chili powder, red pepper flakes, and red cayenne pepper, but you can adjust these to your taste.
What are the primary spices used in this chili?
The spice blend includes chili powder, mild paprika, red pepper flakes, cayenne pepper, ground cumin, ground coriander, and dried oregano.
How much protein is in one serving?
There are 27 grams of protein per serving.
Is there a lot of fiber in this dish?
Each serving provides 6 grams of dietary fiber.
Can I use this recipe for meal prep?
Yes, it is ideal for meal prep as it provides a complete, satisfying meal in one bowl.
What should I do if the chili becomes too thick?
If the lentils absorb too much liquid during simmering, simply add more broth as needed to reach your desired consistency.
Is sugar necessary for this recipe?
The one teaspoon of sugar is optional and is generally used to balance the acidity of the crushed tomatoes.
What is the fat content per serving?
This chili is relatively low in fat, containing 7 grams per serving.
How do I prepare the garlic and onions?
Both the garlic (3 medium cloves) and the onions (2 medium) should be finely chopped before sautéing.
What is 'blooming' the spices?
Blooming involves sautéing the spices in oil for about 2 minutes to release their essential oils and enhance their flavor.
What kind of tomatoes are used?
The recipe calls for one 14.5-ounce can of crushed tomatoes.
Can I use ground turkey instead of chicken?
While the recipe specifies ground chicken, ground turkey is an excellent lean alternative that works well with these spices.
How many carbohydrates are in a serving?
There are 58 grams of carbohydrates per serving.
Who inspired this specific chili recipe?
This version is inspired by a classic recipe from 'The Chili Cookbook' by Norman Kolpas.
What is the first step in making this chili?
The first step is heating olive oil in a medium pot and sautéing the garlic and onions until translucent.
How much olive oil is required?
You will need 3 tablespoons of olive oil.
Is this recipe gluten-free?
The core ingredients are naturally gluten-free, but always check your broth and spice labels to ensure they are certified gluten-free.
Can I add other toppings to the chili?
Yes, you can serve it with your favorite toppings such as cheese, sour cream, or avocado for an extra special touch.
How do I know when the chicken is cooked?
The chicken should be cooked for 5-7 minutes until it is evenly browned and broken into small pieces.
Does the recipe include salt and pepper?
Yes, it uses 1 teaspoon of sea salt and 1/2 teaspoon of black pepper.
What heat level should I use for simmering?
Once the mixture reaches a boil, reduce the heat to low and cover the pot to simmer.
Is this chili suitable for a family dinner?
Absolutely, it is a comforting and hearty dish that is perfect for family meals on chilly evenings.