White Bean Chicken Chili
Per ServingWhite Bean Chicken Chili |
||
|---|---|---|
| Makes: 4 | ||
| Serving Size: 3/4 cup | ||
| Calories | 370 | |
| Fat | 9 | g |
| Saturated Fat | 2.8 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 44 | g |
| Fiber | 14 | g |
| Sugars | 4 | g |
| Cholesterol | 40 | mg |
| Sodium | 555 mg (without added salt) | |
| Protein | 31 | g |
| Choices: Starch 2, Vegetable 1, Lean meat 4 | ||
- Makes: 4
- Serving Size: 3/4 cup
- Preparation Time: 20 minutes
- Cooking Time: 36 minutes
Ingredients
| Poached Chicken | ||
| 1/2 | lb. | boneless skinless chicken breast |
| water to cover | ||
| 4 | whole | black peppercorns |
| Chili | ||
| 1 | Tbsp. | olive oil |
| 1 | large | onion, chopped |
| 2 | garlic cloves, minced | |
| 1 | jalapeño pepper, seeded and minced | |
| 2 | tsp. | ground cumin |
| 1 1/2 | tsp. | dried oregano |
| 1 | tsp. | mild chili powder |
| 1 | tsp. | ground coriander |
| 1/8 | tsp. | ground cloves |
| 1/4 | tsp. | cayenne |
| 2 | cans | (15 oz.) no-salt added navy beans, drained and rinsed |
| 3 | cups | low-fat, reduced-sodium chicken broth |
| 1/2 | cup | reduced-fat monterey jack cheese |
| sea salt and fresh ground pepper to taste | ||
| 2 | tsp. | fresh lime juice |
Directions
- 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 until it is completely cooked through and no traces of pink remain. With a slotted spoon, remove the chicken from the skillet and place on a plate to cool. Set aside.
- Heat the oil in a saucepan over medium-high heat. Add the onions and garlic, and sauté for about 6 minutes, or until onions are translucent. Add the jalapeño pepper, and sauté for 3 minutes. Add the cumin, oregano, chili powder, coriander, cloves, and cayenne; sauté for 2 minutes. Add the beans and broth, and bring to a boil. Lower the heat and simmer for 20 minutes.
- Dice the chicken breast and add to the chili. Heat for 5 minutes. Remove the pan from the heat and add the cheese. Adjust the seasoning with salt and pepper. Add the lime juice and serve.
