Diabetes Forecast

Chicken and White Bean Chili

Per Serving

Chicken and White Bean Chili

Makes: 6
Serving Size: 1 cup
Calories 225
Fat 6 g
Saturated Fat 1.8 g
Trans Fat 0 g
Carbohydrate 25 g
Fiber 6 g
Sugars 4 g
Cholesterol 30 mg
Sodium 545 mg (without added salt)
Protein 19 g
Choices: Starch 1, Vegetable 1, Lean meat 2, Fat 0.5
  • Makes: 6
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: about one hour


1/2 lb. boneless, skinless chicken breast
water to cover
4 black peppercorns
1 Tbsp. olive oil
1 cup chopped onions (about 1 onion)
2 garlic cloves, minced
2 tsp. ground cumin
1 1/2 tsp. dried oregano
1 tsp. chili powder
1 tsp. ground coriander
1/8 tsp. ground cloves
1/4 tsp. cayenne
2(14.5 oz.) cans navy beans, drained and rinsed
1(4 oz.) can diced green chilies
3cupslow-fat, reduced-sodium chicken broth
1/2cup.reduced-fat Monterey Jack cheese
Salt and fresh-ground pepper to taste
1/2cupfinely minced parsley


  1. To poach the chicken, place the chicken breasts in a skillet with a tight-fitting lid. Add water to cover the top of the chicken, and add the peppercorns. Bring the water to a boil. Lower the heat to simmer, cover, and let the chicken poach for about 8 to 10 minutes or until chicken is completely cooked through and no traces of pink remain. Leave the chicken in the pan until the chicken is lukewarm. With a slotted spoon, remove the chicken from the skillet, and place on a plate. Set aside.
  2. Heat the oil in a stockpot over medium-high heat. Add the onions and garlic, and sauté for about 6 minutes or until onions are translucent. Add the cumin, oregano, chili powder, coriander, cloves, and cayenne, and sauté for 2 minutes. Add in the beans, chilies, and broth, and bring to a boil. Lower the heat, and simmer for 20 minutes.
  3. Dice the chicken breast, and add it to the soup. Heat for 5 minutes. Remove the pan from the heat, and add the cheese. Adjust the seasoning with salt and pepper. Divide into bowls and top each with some parsley.

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