Warm up this winter with a protein-packed muscle-building chicken chili recipe and you won’t have to worry about any gaining holiday weight!
Quick and Easy Recipe for Muscle-Building Chicken Chili
Why is Chili Great for Muscle-Building?
The beef and beans in chili recipes are full of protein and low in calories and carbs. You can, however, replace the beef with chicken for fewer calories and more protein. It’s great for any muscle-building diet and the spices and herbs in a chili recipe are perfect for keeping you warm during winter.
This recipe takes about 10 minutes to prepare and 25 minutes to cook. The ingredients listed below can make up to 10 small serving bowls of a protein-rich low-calorie hot meal.
- 15 oz chicken breast
- 1 tbsp olive oil
- 1 green bell peppers
- 1/2 cup mushroom
- 1 onion
- 1/4 cup corn
- 1 cup black beans
- 1 cup kidney beans
- 1 cup red beans
- 1 cup barley
- 1 tsp chili powder
- 1 clove garlic
- 1 tbsp parsley
- 1 tbsp cumin
- 2 tbsp Worcestershire sauce
- 15 oz crushed tomatoes
- 2 cups water
Step 1: Prepare the Ingredients
Clean the chicken and vegetables and place all of the ingredients onto your prep area. Slice the onions, bell peppers, and chicken breast into small strips so that they’re bite-sized.
Step 2: Heat the Oil and Cook the Garlic
Take a large pot and spray it with non-stick cooking spray to help make clean up a breeze later on. Put in the minced garlic and the olive oil. Add some water, and bring it to a boil over medium heat.
Step 3: Add the Bell Pepper, Mushroom, and Onions
Next, add the bell pepper, mushroom, and sliced onions into the pot. Stir and bring to a boil.
Step 4: Boil Chicken and Beans in Tomato Sauce
Take the chicken, corn, beans, barley, tomato and tomato sauce and pour everything into the pot. Stir the pot until everything is well mixed. Then cover the pot and let it boil. You can also add water to your desired consistency if the sauce is too thick.
Thought: Chicken breasts are a lot leaner than beef which has more fat content. They are also an inexpensive alternative to beef.
There isn’t a lot of fiber in chicken which makes the black beans’ high fiber content very important for digestion. Red and kidney beans are dense in carbs, protein, and fiber. 100 grams of it is equivalent to 24g of protein.
Step 5: Season the Dish
Once the tomato sauce is boiling, it’s time to season the dish with chili powder, parsley, cumin, and Worcestershire sauce. Put in a little at a time and have a taste until you get the right spiciness you want. If it gets too spicy for you, just add some water until you get the right taste.
Thought: Worcestershire sauce contains less sodium which makes it a great alternative to salt and soy sauce for seasoning. It also has a mild sweetness that can complement the tomato sauce and chili powder.
Step 6: Cover and Cook on Low Heat
Decrease the temperature to a low heat and cook it for 25 minutes. Keep the pot covered to trap the steam inside and soften the chicken, mushrooms, corns, tomatoes, barley, and beans.
Step 7: Top with Cheese and Serve Hot
Serve this protein-rich chicken chili dish in a bowl while it’s still hot. Prepare a serving and top it off with some low-fat cheddar cheese. If you reheat the dish after your muscle-building workout, reheat it with the cheese on top so that it will melt in with the chili sauce.
Nutritional Value Per Serving:
- Calories: 265kcal
- Carbs: 28g
- Fat: 4g
- Protein: 30g
- Sodium: 460mg
- Sugar: 3g
Find out what type of diet is best for your lifestyle in the video below:
One of the essential things in building muscle is keeping up with your protein intake and keeping your carb intake clean. A muscle-building diet and workout routine depends a lot on whether your muscles are getting enough nutrients to build and recover. Add this muscle-building chicken chili recipe to your meal plans this season to keep yourself warm and your muscles fed with protein.
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How do you cook your chili? Do you prefer beef or chicken in your meals? Share your thoughts with us in the comments section below!