Lean Shredded Chicken Green Chili
Tender, lean shredded chicken simmered in a bright, tangy green chili sauce with roasted tomatillos, jalapeños, and fresh cilantro. A lighter take on classic chili that packs a flavorful punch without the heaviness of red meat. Perfect for meal prep, it tastes even better the next day.
For 4 servings
- prep
Preheat oven and prepare vegetables.
1.Preheat the oven to 220°C (425°F).2.Place halved tomatillos, jalapeños, quartered onion, and unpeeled garlic cloves on a baking sheet.3.Drizzle with olive oil and toss to coat evenly. - roast · ~25 min
Roast the vegetables until charred.
Roast for 20-25 minutes until the tomatillos are soft and the vegetables have developed light charring. Remove from oven and let cool for 5 minutes.
TIPDon't skip the char — those dark blistered spots are where the smoky, deep flavor lives. - prep · ~18 min
Cook the chicken.
1.Place chicken breasts in a large pot and cover with 3 cups of water.2.Add half the salt (0.25 tsp) and bring to a boil over high heat.3.Reduce heat to low, cover, and poach for 15-18 minutes until chicken is cooked through (internal temp 74°C / 165°F). - prep · ~5 min
Shred the chicken.
1.Transfer cooked chicken to a cutting board and let rest for 5 minutes.2.Reserve 1 cup of the poaching liquid and discard the rest.3.Use two forks to shred the chicken into bite-sized pieces.TIPShred while warm — cold chicken is harder to pull apart cleanly. - mix · ~2 min
Blend the green chili sauce.
1.Squeeze the roasted garlic cloves out of their skins into a blender.2.Add all roasted tomatillos, jalapeños, and onions to the blender.3.Pour in the reserved 1 cup poaching liquid and blend until smooth. - saute · ~1 min
Bloom the spices.
Return the empty pot to medium heat. Add cumin seeds and toast for 30 seconds until fragrant. Stir in coriander powder and dried oregano, cooking for another 15 seconds.
TIPToasting spices in a dry, residual-warm pot releases their oils without burning. - simmer · ~25 min
Simmer the chili.
1.Pour the blended green sauce into the pot with the toasted spices.2.Add the remaining 0.25 tsp salt and bring to a gentle simmer over medium heat.3.Add the shredded chicken, stir well, and simmer uncovered for 20-25 minutes until the chili thickens slightly.TIPSimmer uncovered — the sauce needs to reduce and concentrate. Stir occasionally to prevent sticking. - garnish
Finish and serve.
1.Remove from heat and stir in fresh lime juice.2.Ladle into bowls and garnish generously with chopped cilantro.3.Serve hot.TIPThis chili tastes even better the next day — the flavors meld overnight in the fridge.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra char, place the tomatillos and jalapeños directly under the broiler for the last 2-3 minutes of roasting.
- 2Poach the chicken just until done — overcooked breast turns dry and stringy, even when shredded.
- 3Reserve more than 1 cup of poaching liquid in case your sauce needs thinning during the simmer.
- 4Simmer uncovered for the full 25 minutes to let the sauce reduce and concentrate its tangy flavor.
- 5Taste the final chili before salting — the tomatillos and poaching liquid already add saltiness.
- 6Let the chili rest off the heat for 10 minutes before serving to allow the shredded chicken to soak up the sauce.
- 7Store leftovers in a sealed container for up to 4 days; the flavor deepens overnight.
Adapt it for your goals.
Low-oil
Skip the olive oil drizzle on the vegetables — roast them dry on a parchment-lined sheet. This cuts fat without sacrificing char, ideal for a lower-calorie version.
high proteinHigh-protein
Add a can of drained and rinsed white beans (like cannellini or great northern) during the last 10 minutes of simmering. This boosts fiber and protein while keeping the chili hearty.
jainJain
Replace onion and garlic with asafoetida (hing) and a pinch of black salt. Use a Jain-friendly green chili sauce: char the tomatillos and jalapeños alone, then blend with a small piece of ginger and a pinch of hing.
veganVegan
Substitute the chicken with 400g of extra-firm tofu (crumbled) or 1.5 cups of jackfruit (shredded). Poach the tofu in salted water for 5 minutes, or use jackfruit straight from the can. Simmer as directed.
spicySpicy
Add 2 extra jalapeños (stemmed, seeded if less heat desired) or a small serrano pepper to the roasting tray. This cranks up the heat without changing the green chili character.
Why this is on our healthy list.
Lean Protein Source
Chicken breast is a high-quality, low-fat protein that supports muscle repair and satiety without adding excess saturated fat.
Rich in Vitamin C
Tomatillos and lime juice provide vitamin C, an antioxidant that supports immune function and collagen production.
Low in Calories
This dish uses minimal oil and relies on vegetables and lean meat, making it a naturally low-calorie, nutrient-dense meal.
Digestive-Friendly Spices
Cumin and coriander aid digestion and reduce bloating, while oregano offers antimicrobial properties.
Hydration Boost
The poaching liquid and tomatillos add water content, helping maintain hydration without extra sodium.
Frequently asked questions
Yes, boneless skinless thighs work well. Increase poaching time to 20-22 minutes for even cooking, then shred as directed. The chili will be slightly juicier.
