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Recipe: White chicken chili

Recipe: White chicken chili

White chicken chili — one of many healthy recipes from Mayo Clinic.

To add more variety in flavor, color and texture, add several different beans, including kidney, garbanzo or black beans, or add more chopped vegetables, such as carrots and celery. If you add these vegetables, increase the amount of chicken broth to accommodate the added ingredients.


Directions

In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.

Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.

Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.

Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 6 to 8 chips with each serving of chili).


Ingredients
  • 1 can (10 ounces) white chunk chicken
  • 3 cups cooked white beans
  • 1 can (14.5 ounces) low-sodium diced tomatoes
  • 4 cups low-sodium chicken broth
  • 1 medium onion, chopped
  • 1/2 medium green pepper, chopped
  • 1 medium red pepper, chopped
  • 2 garlic cloves, minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • Cayenne pepper, to taste
  • 6 tablespoons shredded reduced-fat Monterey Jack cheese
  • 3 tablespoons chopped fresh cilantro
  • 6 ounces low-fat baked tortilla chips (about 65 chips)

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories268 
Carbohydrate41 g 
Cholesterol22 mg 
Fiber7 g 
Monounsaturatedfat1 g 
Potassium 
Protein19 g 
Saturatedfat1 g 
ServingsizeAbout 1.5 cups 
Sodium389 mg 
TotalFat4 g 

2011-11-01

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