Protein-Packed Chicken Chili

This chicken chili is basically a warm hug in a bowl. With 40g of protein per serving, it's the kind of comfort food that actually serves your body - not just your cravings.

When it's dark by 5pm and freezing outside, you NEED something warm and satisfying. But most comfort foods leave you feeling stuffed, not nourished. This chili? You'll feel satisfied for HOURS, warm from the inside out, and actually energized instead of sleepy.

Ingredients

• 2 lbs boneless, skinless chicken breast, cubed
• 2 tablespoons olive oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 1 jalapeño, seeded and minced (optional)
• 2 cans (15 oz each) white beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• Salt and pepper to taste
• Juice of 1 lime

For serving: Greek yogurt (instead of sour cream), shredded cheese, fresh cilantro, lime wedges

Instructions

1. Season the chicken. Pat chicken cubes dry and season with salt, pepper, and half the chili powder.
2. Brown the chicken. Heat 1 tablespoon olive oil in a large Dutch oven or pot over medium-high heat. Add chicken in batches (don't overcrowd!) and cook until browned on all sides, about 3-4 minutes per batch. Remove and set aside.
3. Sauté the aromatics. Add remaining olive oil to the pot. Add onion and cook until softened, about 5 minutes. Add garlic and jalapeño (if using) and cook for 1 minute until fragrant.
4. Add the spices. Stir in remaining chili powder, cumin, smoked paprika, and oregano. Cook for 30 seconds to bloom the spices.
5. Build the chili. Add diced tomatoes, chicken broth, all beans, and the browned chicken back to the pot. Stir to combine.
6. Simmer. Bring to a boil, then reduce heat and simmer uncovered for 25-30 minutes until chicken is cooked through and chili has thickened slightly.
7. Finish and serve. Stir in lime juice. Taste and adjust seasoning. Serve hot with your favorite toppings.

Why This Recipe Works

This isn't just comfort food - it's smart comfort food. Here's the science:

Protein powerhouse: With 40g of protein per serving from chicken AND beans, this chili keeps you full for hours. Research shows high-protein meals reduce snacking and cravings by keeping you satisfied longer.

Tryptophan boost: Chicken breast is high in tryptophan, an amino acid your body uses to make serotonin. In winter when sunlight is low, getting enough tryptophan from food helps support your mood naturally.

Fiber-rich beans: The combination of white and black beans provides 9g of fiber per serving, supporting gut health and stable blood sugar.

Warming spices: Chili powder, cumin, and smoked paprika don't just taste good - they help warm you from the inside out on cold winter nights.

Recipe developed for women over 40 who want comfort food that actually serves their health goals. For more protein-focused recipes and nutrition tips, visit merinanutrition.com.