A blog post from danboe.net

White Chicken Chili

Posted Jun 30, 2006 at 08:02 AM

Recipe adapted from Trim Kids by M.S. Sothern, T. Kristian von Almen, and H. Schumacher.

Ingredients

  • Nonstick olive or canola cooking spray
  • 2 tsp olive oil
  • 1 onion, freshly chopped
  • 2-3 cups leftover chicken pieces, diced (optional)
  • 1 garlic clove, minced
  • 1/2 tsp ground cumin (optional)
  • 2 cups low sodium chicken or vegetable broth
  • One 10oz package of frozen white corn, thawed, or one 15oz can, drained1
  • One 4oz can diced green or jalapeno chile peppers
  • Two 15oz cans white northern beans
  • Reduced fat shredded cheese, fat free sour cream and salsa for serving (optional)

Preparation

  1. Spray a saucepan, add the oil, and saute the onions until tender. Add the remaining ingredients and simmer for about 30 minutes.
  2. Serve with cheese, sour cream and salsa, if desired

Nutritional information

Makes six 1 cup servings, each having 330 calories, 29g protein, 5g fat, 44g carbohydrate, 9g fiber and 120mg sodium.

1 If you’d like to avoid the corn due to its high glycemic nature, you can substitute 1 cup of red or green pepper in its place.

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