White Bean and Chicken Chili Recipe
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Contributor: |
Contributor: Susan Blanchard
Added: Friday, January 9, 2009
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Category: |
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Ingredients: |
Ingredients: 3 skinless. boneless chicken halves, (about 1 pound total), fresh or frozen
1 teaspoon olive oil
1 large onion (for about 1 cup chopped)
1 tablespoon bottled minced garlic
1 (15 oz) can Great Northern White Beans
1 (19oz) can cannelloni beans
1 (4 1/2 oz) can chopped green chilies
1 1/2 teaspoons ground cumin
1 teaspoon pepper, preferably white
1/8 teaspoon cayenne pepper
1 (14 1/2 oz) can fat-free chicken broth
2 tablespoons cornstarch
2 tablespoons water
1/2 cup shredded Monterey Jack Cheese (optional)
1/4 cup reduced-fat sour cream (optional)
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Directions: |
Directions:If the chicken is frozen, run it under hot water so you can remove any packaging. Place the chicken on a microwave-safe plate and microwave 2 minutes, uncovered on high, to begin defrosting.
Meanwhile, heat the oil on medium in a 4 1/2 quart Dutch oven or soup pot. Peel and coarsely chop the onion, adding to the pot as you cook. Stir occasionally to prevent sticking. Cut the chicken into bite-size chunks, add them to the pot and stir occasionally. Add the garlic and continue to cook, stirring occasionally. While the chicken cooks, rinse and drain both cans of beans, and drain the chilies. Add the chilies to the pot along with the cumin, white pepper and cayenne pepper. Raise the heat to high, and add the broth and drained beans. Cover the pot and bring the chili to a boil. Meanwhile, combine the cornstarch and water in a small container that has a lid. Shake well to remove any lumps. When the chili boils, the chicken should be cooked through. Add the cornstarch mixture a little at a time, stirring constantly. Continue to boil until the chili reaches the desired thickness. Remove for the heat and serve. Garnish with cheese and sour cream, if desired. |
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Number Of
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Number Of
Servings:Four |
Personal
Notes: |
Personal
Notes: This has only 347 calories for each serving, 13% for fat, 5 grams fat (1 gram saturated), 67 mg cholesterol, 799 mg sodium, 10 grams fiber, and 39 grams carbohydrate.
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