Diabetes Forecast

White Bean Chicken Chili

Per Serving

White 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


Poached Chicken
1/2 lb. boneless skinless chicken breast
water to cover
4 whole black peppercorns
1 Tbsp. olive oil
1 large onion, chopped
2 garlic cloves, minced
1 jalapeƱo 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
2cans(15 oz.) no-salt added navy beans, drained and rinsed
3cupslow-fat, reduced-sodium chicken broth
1/2cupreduced-fat monterey jack cheese
sea salt and fresh ground pepper to taste
2tsp.fresh lime juice


  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 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.
  2. 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.
  3. 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.

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