Watch Jan D’Atri, Red Mountain’s Culinary Chef, prepare chicken cabbage chili.
Chicken Cabbage Chili
Ingredients:
- 16 oz chicken breast, cooked and shredded
- 12 cups shredded cabbage
- 8 cups low sodium chicken broth
- 1 can diced tomatoes
- 1 clove garlic, minced
- ½ medium onion, chopped
- 1 ½ tsp chili powder
- 1 ½ tsp cumin
- Salt and pepper (to taste)
Directions:
- In a large pot, add cabbage, low sodium broth, tomatoes, garlic, & onion and bring to a boil.
- Then, add spices and reduce heat to low; simmer uncovered, stirring often until cabbage is tender.
- During the last few minutes of cooking, add cooked and shredded chicken.
- Serve warm & garnished with parsley.
Video Transcript:
Chicken cabbage chili: it’s a one-pot-wonder loaded with flavor and nutrition!
Hi, it’s Jan D’Atri and today I’m taking one of your favorites and giving it a healthy spin. This is clean eating, The Red Mountain Way!
If you thought cabbage could use some flavor, this recipe will change that. It’s a unique variation on chili that’s so savory, yet light and healthful.
Here are your ingredients:
1 large head of cabbage — And believe it or not, 1 head yields about 12 cups, which is what you’ll need! A sweet yellow onion and some garlic, a can of diced tomatoes, 8 cups or 2 quarts of low-sodium chicken broth, some spices like cumin and chili powder, salt and pepper, and then some cooked chicken.
And one of the newest varieties is air-chilled! You see, the USDA requires chicken to be cooled to a certain temperature for food safety. And the typical method is to submerge chicken in baths of cold water, which causes it to absorb water and dilute the flavor! Air-chilled chicken uses purified air to cool the meat, resulting in no added water – and the flavor is so much better!
You’ll cook up 16 ounces of chicken, and then shred it.
So, grab a big pot and let’s get cooking!
First, the cabbage: your tummy’s best friend because it helps with digestion. Cabbage is so high in fiber and it has antioxidants that reduce inflammation, lowers cholesterol, strengthens your immune system and heart health, and it’s rich in vital nutrients that stimulate the production of antibodies to fight cancer! Cabbage is also high in calcium, iron, potassium, and vitamin A, C, and B-vitamins. And, there’s more!
Now, cabbage is so good for your diet because it’s only got about 20 calories a cup and it’s loaded with nutrients. And here’s a bonus: cabbage is great for your skin. It’s got antioxidants that protect your skin from damage.
Yep, cabbage is a superfood indeed! You’ll shred 12 cups, and into the pot it goes. You’ll also dice a half of a large sweet yellow onion, throw that into the pot, and one large clove of minced garlic.
And here’s how to tell if your garlic is fresh: the clove should be white, not yellow, and if you see that a green stem is growing inside the garlic, that means it’s getting old and close to being unusable. To keep garlic fresh, store it at room temperature in a dry, cool, dark place like your pantry.
Add the garlic to the pot, as well as the diced tomatoes and the 12 cups of chicken broth. Give it a stir, and bring it to a boil. Then, add the chili powder, cumin, pepper and salt, and finally the shredded chicken. Simmer for about 25 minutes and it’s done!
When you ladle that delicious chili in your bowl, you can be sure you’re getting a hearty, delicious meal that’s loaded with superpowers!
Another diet delight from Red Mountain Weight Loss.
For more great recipes for clean eating the Red Mountain Way, visit redmountainweightloss.com.
Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.
With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author, Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.
Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!
