- 6 carrots, peeled and sliced into half-moons
- 6 stalks celery, sliced
- 6 cloves garlic, minced
- 2 pounds ground chicken (99% lean)
- 2 tablespoons chili powder
- 2 tablespoons all-purpose flour
- 4 cups low-sodium vegetable or tomato juice
- 1/4 cup hot sauce (see Note)
- plain non-fat Greek yogurt or light sour cream (optional)
- chopped scallions (optional)
- whipped blue cheese topping (optional), recipe below
Evenly coat a large pot or Dutch oven with oil spray, and preheat it over medium-high heat. Add the carrots and celery and sauté, stirring occasionally, until tender, about 10 minutes; add water, a tablespoon at a time, as necessary to prevent scorching.
Add the garlic and simmer for 1 minute. Add the chicken, reapplying oil spray if necessary. Sauté, stirring continuously and breaking the chicken into small pieces, for 5 minutes or until cooked through.
Sprinkle in the chili powder and flour, and stir quickly to distribute them evenly. Immediately add the vegetable juice and hot sauce, and bring to a boil. Reduce the heat to low and simmer, partially covered, stirring occasionally, for about 20 minutes.
Ladle the chili into serving bowls and serve with desired toppings.
Note: The amount of hot sauce you use will depend on the brand you select as well as your (and your family’s) own personal tolerance for spicy foods. I advise adding ¼ cup hot sauce to start with, then tasting the chili and adding more from there if you find it too mild.
Slow Cooker Option: To prepare in a slow cooker, simply add all ingredients to slow cooker, stir and cook on low for eight hours (or high for four hours). If you like a thicker chili, reduce the tomato/vegetable juice by about 1/2 to 3/4 cup. That’s because the crockpot generates more liquid than the skillet. Prepare the whipped blue cheese topping (below) prior to serving.
For Whipped Blue Cheese Topping: In a small bowl, mash together ¼ cup blue cheese crumbles (at room temperature) and ¼ cup light/nonfat sour cream or nonfat plain Greek yogurt. Dollop on top of chili before serving.
Serving Size: 2¼ cups (without toppings)