After the release of the ebook Slow Cooker Freezer Favorites, I received several emails about making slow cooker kits for meals that are cooked fresh on the day that you serve them. This recipe is an example of that type of recipe. Chili is a winter staple for my family. This recipe is definitely more heart healthy because it it lower in sodium, fat, and calories than traditional chili. To achieve this, the ground beef was replaced with chicken breast. We also used reduced sodium tomato products such as no salt added tomato sauce and diced tomatoes. Replacing canned corn with frozen corn also reduces the sodium content of the recipe. This recipe will be replacing traditional chili on our winter menu.
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| Servings |
6 |
12 |
18 |
24 |
30 |
36 |
| Ingredients | ||||||
| Boneless, skinless chicken breast |
1-1/2 lbs. |
3 lbs. |
4-1/2 lbs. |
6 lbs. |
7-1/2 lbs. |
9 lbs. |
| Canned tomatoes with green chilies; undrained |
14 oz. |
28 oz. |
42 oz. |
56 oz. |
70 oz. |
84 oz. |
| Canned no salt added diced tomatoes; undrained |
14 oz. |
28 oz. |
42 oz. |
56 oz. |
70 oz. |
84 oz. |
| No salt added tomato sauce |
16 oz. |
32 oz. |
48 oz. |
64 oz. |
80 oz. |
96 oz. |
| Chopped green pepper |
1/2 C. |
1 C. |
1-1/2 C. |
2 C. |
2-1/2 C. |
3 C. |
| Chopped onion |
1/2 C. |
1 C. |
1-1/2 C. |
2 C. |
2-1/2 C. |
3 C. |
| Frozen corn |
1 C. |
2 C. |
3 C. |
4 C. |
5 C. |
6 C. |
| Chili powder |
1 T. |
2 T. |
3 T. |
1/4 C. |
1/4 C. + 1 T. |
1/4 C. + 2 T. |
| On Hand Ingredients | ||||||
| Canned dark red kidney beans; drained and rinsed |
15 oz. |
30 oz. |
45 oz. |
60 oz. |
75 oz. |
90 oz. |
| Canned navy or great northern beans, drained and rinsed |
15 oz. |
30 oz. |
45 oz. |
60 oz. |
75 oz. |
90 oz. |
| Shredded Co-Jack cheese (optional) |
1 C. |
2 C. |
3 C. |
4 C. |
5 C. |
6 C. |
Assembly Directions:
Cut chicken into bite-sized pieces. Add chicken and remaining ingredients to a freezer bag or freezer container.
Freezing Directions:
Seal, label and freeze.
Serving Directions:
Thaw mixture overnight in the refrigerator. Pour chicken mixture into slow cooker. Add kidney beans and navy beans. Stir to combine. Cook on high for 4 to 6 hours or on low for 8 to 10 hours or until the chicken is fully cooked. Remove from slow cooker and place in bowls. Top with shredded cheese.
Comments:
This chili was an instant favorite with my family! You can control the spiciness by changing the amount of chili powder. You could also make the chili with canned tomatoes with jalapeños instead of the green chilies for a spicier chili or with no peppers at all for a mild chili.
Nutritional Info: with cheese
Per Serving: 379 Calories; 10g Fat (23.2% calories from fat); 38g Protein; 35g Carbohydrate; 7g Dietary Fiber; 89mg Cholesterol; 502mg Sodium.
Exchanges: 1-1/2 Grain (Starch); 4-1/2 Lean Meat; 2-1/2 Vegetable; 1/2 Fat.
Nutritional Info: without cheese
Per Serving: 305 Calories; 4g Fat (11.2% calories from fat); 34g Protein; 35g Carbohydrate; 7g Dietary Fiber; 69mg Cholesterol; 369mg Sodium.
Exchanges: 1-1/2 Grain (Starch); 4 Lean Meat; 2-1/2 Vegetable.
Carol Santee
Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.
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