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Low-Salt Chicken Chili

With the recent news that 1 in 3 Americans has high blood pressure, it’s never a bad idea to keep an eye on your salt intake.

2 tablespoons canola oil
1 medium onion, chopped
2 garlic cloves, minced
1 pound boneless, skinless chicken thighs, cut into thin strips
4 teaspoons pure chili powder
1 tablespoon ground cumin
2 teaspoons oregano
3 cups canned low sodium chicken broth
1 ½ cup canned, chopped tomatoes, with their juice
2 jalapeno peppers, seeds and ribs removed, chopped
Salt and freshly ground pepper
1 15-ounce can black beans, drained and rinsed
1/3 cup chopped fresh cilantro
Lime wedges and hot sauce for serving


  1. In large, non-reactive saucepan, heat the oil. Add onion and garlic. Cook over moderately low heat until barely tender.
  2. Add the chicken and cook over moderate heat until it is no longer pink, about 3 minutes.
  3. Stir in the chili powder, cumin and oregano. Add the stock, tomatoes with their juice, and jalapenos. Season with salt and pepper. Cover, bring to a boil, and simmer over low heat for 15 minutes.
  4. Stir in the beans and simmer, uncovered, over moderately low heat until the chili is thickened, about 15 minutes longer.
  5. Serve with the cilantro and pass lime wedges and hot sauce on the side.


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