Buffalo Chicken Chili: Flavors that Remind me of Home

This past weekend I participated in a chili cook off. It was a lot of fun – we had entries in both the traditional and non traditional categories – and all were delicious. I decided to go non traditional with my take on a healthier version of a chicken wing in chili form. Not only is it a great way to enjoy this typically not-so-good for you sports-watching bar food – but it reminds me of home. Being from Rochester, NY–which is just under an hour west of Buffalo–and having lived in and traveled there most of my life to visit family–this chili brings back memories and flavors of home. Turns out others enjoy the flavor as well as it came pretty darn close to winning – just one point away from 2nd. 1st place was disqualified as the secret ingredient turned out to be a Rick Bayless chili starter kit (note to self – must try this for a quick weeknight meal)! Since I’ve had a couple of requests for the recipe – here it is. Enjoy!

Allison’s ‘Awesome’ Buffalo Chicken Chili

Every now and then, I get a serious chicken wing craving. This chili satisfies while saving you some calories, fat, and clean-up, too (no need for hand wipes). Top with crumbly blue cheese and the leaves from the celery. Chicken wings in a bowl!

Makes about 4-6 servings.

Ingredients:

• About 1 lb chicken breast
• 1 Tbsp oil
• 1 medium onion, diced
• 1 head of celery, diced, leaves set aside
• 4 large carrots, diced
• about 2 cloves of garlic, chopped
• 1 tsp ground cumin
• 1, 15-ounce can or about 2 cups of chicken broth
• 1, 15-ounce can diced tomatoes
• 1, 15-ounce can white beans, drained and rinsed
• 1 tsp paprika
• 1/2 tsp oregano
• 1/4-1/2 tsp cayenne
• 1/2 cup hot sauce (preferably Frank’s RedHot)
• Garnish: crumbled blue cheese and/or leaves from the celery

Directions:

1. Poach the chicken. Place in a pan, cover with water or broth. Add a pinch or two of salt and some black pepper. Bring to a boil then let simmer for about 20-25 minutes. Remove and let cool. Once cooled, shred.

2. Meanwhile, in a large stock pot or dutch oven, add about a tbsp of oil and heat over medium-high. Add the onions, celery, carrots and garlic. Cook until tender, about 10-12 minutes.

3. Add the broth and stir. Add the shredded chicken and the cumin through the hot sauce and let simmer – about 15-20 minutes. You can also transfer the onions/celery/carrots/garlic to a crock pot and add the rest of the ingredients. Turn up to high and bring to a boil. Then turn down to low and simmer until ready to serve.

4. When ready to serve, spoon into bowls and top with crumbled blue cheese and the leaves from the celery. Get ready for some kick!

Nutrition Tips to Help Beat the Winter Blues

From Chicago to Boston, we’re experiencing some extremely frigid temps this week and our first real blast of winter weather. While it’s been a relatively mild winter here in Chicago, the temps have continuously hovered around freezing and you might find yourself experiencing a winter slump. Don’t let the lack of sunshine and cold air lead you to drop all your healthy habits and reach for calorie-laden foods. Here are a couple tips that may help boost your mood and an energy-packed recipe that will also please your taste buds.

Be Happy with B-Vitamins

Vitamins B6, B12 and folate may help produce mood boosting serotonin. But that’s not all. They also help lower homocysteine – an amino acid linked to higher rates of cardiovascular disease and even depression. Be sure to include lots of foods rich in these nutrients in your diet, including leafy greens (like kale or spinach), avocados, asparagus, broccoli, bell peppers, and protein-containing foods like salmon, chicken, and beef.

Fill Up on Fish

But not just any fish. Cold water fish, rich in omega-3 fatty acids, help build connections between neurons in the brain. They are one of the basic building blocks of the brain. Brain cell membranes are about 20 percent fatty acids and they seem to be crucial for keeping brain signals moving smoothly. Optimize your omega-3 intake by enjoying fatty fish like salmon and tuna. Or, if you aren’t a fan of fish, include plant oils like flaxseed or canola and walnuts.

Don’t Skip Your Workout

Exercise has multiple benefits beyond staying trim and one of which is helping to improve your mood. Research has linked exercise with higher levels of various brain chemicals that may leave you feeling happier and more relaxed. Whether you hit the gym for a serious sweat session or can only fit in a brisk 30-minute walk, either can help.

Power up with Protein

Foods that are rich in protein are naturally high in tyrosine, an amino acid that helps boost dopamine. Protein-containing foods like chicken, turkey, lean beef and tofu are great options–but don’t discount beans. They are a great, economical, source of protein.

One thing I love about winter is chili and this chili is sure to improve your mood – with it’s taste and it’s mood-boosting nutrients. Packed with black beans (protein and B-vitamins) and winter greens (B-vitamins) it’s a delicious dish to simmer on the stove while the snow falls, and falls, and falls. Enjoy and don’t fret – spring is around the corner!

Triple B and Winter Greens Chili

Adapted from a recipe found on epicurious.comMakes about 4-6 main course servings.

Ingredients:

• About 1-2 Tbsp oil
• 1 large onion, diced
• 3 garlic cloves, chopped
• 1 butternut squash, peeled and diced (about 2 1/2 cups)
• 2 Tbsp chipotle chili powder (regular chili powder works as well – but chipotle gives a really nice smokey flavor)
• 2 tsp ground cumin
• 1, 14 1/2-ounce can diced tomatoes (fire roasted is great for this recipe)
• 3, 15-ounce cans black beans, drained and rinsed
• about 5 cups or 1, 10-ounce bag of winter greens (Swiss chard, collards or kale), coarsely chopped

Directions:

1. Over medium-high heat, heat oil in a large pot. Add onions and garlic and saute until tender, about 7-9 minutes.

2. Add squash and stir for about 2 minutes.

3. Add chili powder, cumin, beans, broth and tomatoes and bring to a boil.

4. Reduce the heat and simmer uncovered until the squash is tender–about 15-20 minutes.

5. Stir in greens and cover. Let simmer for about 5 more minutes. Greens should still be bright.

6. Ladle into bowls and serve with sliced avocado and a sprinkle of shredded cheddar and sliced avocado, if desired.

Versatile Chili: So Much More Than Just Beef and Beans

There’s nothing better than a big pot of chili simmering away on the stove on a cold Sunday afternoon. It’s the perfect one-pot dish to serve guests and friends. It’s also great to make just for yourself and then save portions for an easy weeknight meal. But it doesn’t have to be chock full of beef and beans. I love trying out new recipes and then making them my own. Here’s two I recently made and really liked:

Buffalo Chicken Chili

Adapted from a recipe found on the blog closetcooking.com

I’m from Rochester, NY and have been traveling back and forth to Buffalo, NY for years to visit family. So, every now and then, I get a serious chicken wing craving. This chili satisfies any wing craving while saving you some calories, fat, and clean-up, too (no need for hand wipes). Top with crumbly blue cheese and the leaves from the celery. Chicken wings in a bowl!

Makes about 4 servings.

Ingredients:

• About 1 lb chicken breast
• 1 Tbsp oil
• 1 medium onion, diced
• 1 head of celery, diced, leaves set aside
• 4 large carrots, diced
• about 2 cloves of garlic, chopped
• 1 tsp ground cumin
• 1, 15-ounce can or about 2 cups of chicken broth
• 1, 15-ounce can diced tomatoes
• 1, 15-ounce can white beans, drained and rinsed
• 1 tsp paprika
• 1/2 tsp oregano
• 1/4-1/2 tsp cayenne
• 1/2 cup hot sauce (preferably Frank’s RedHot)

Directions:

1. Poach the chicken. Place in a pan, cover the breasts with water. Add a pinch or two of salt and some black pepper. Bring to a boil then let simmer for about 20-25 minutes. Remove and let cool. Once cooled, shred.

2. Meanwhile, in a large stock pot or dutch oven, add about a tbsp of oil and heat over medium-high. Add the onions, celery and carrots and cook until tender, about 10-12 minutes.

3. Add the broth and stir. Add the shredded chicken through the hot sauce and let simmer – about 15-20 minutes.

4. When ready to serve, spoon into bowls and top with crumbled blue cheese and the leaves from the celery. Get ready for some kick!

Triple B and Winter Greens Chili

This chili includes two of my favorite winter ingredients–butternut squash and winter greens. It’s easy, ready in less than an hour and tastes fab. You hardly notice there’s no meat. I love it topped with sliced avocado and a sprinkle of shredded cheddar.

Adapted from a recipe found on epicurious.com

Makes about 4-6 main course servings.

Ingredients:

• About 1-2 Tbsp oil
• 1 large onion, diced
• 3 garlic cloves, chopped
• 1 butternut squash, peeled and diced (about 2 1/2 cups)
• 2 Tbsp chipotle chili powder (regular chili powder works as well – but chipotle gives a really nice smokey flavor)
• 2 tsp ground cumin
• 1, 14 1/2-ounce can diced tomatoes (fire roasted is great for this recipe)
• 3, 15-ounce cans black beans, drained and rinsed
• about 5 cups or 1, 10-ounce bag of winter greens (Swiss chard, collards or kale), coarsely chopped

Directions:

1. Over medium-high heat, heat oil in a large pot. Add onions and garlic and saute until tender, about 7-9 minutes.

2. Add squash and stir for about 2 minutes.

3. Add chili powder, cumin, beans, broth and tomatoes and bring to a boil.

4. Reduce the heat and simmer uncovered until the squash is tender–about 15-20 minutes.

5. Stir in greens and cover. Let simmer for about 5 more minutes. Greens should still be bright.

6. Ladle into bowls and serve with sliced avocado and a sprinkle of shredded cheddar, if desired.