White beans, white corn, pork (“the other white meat”), and white potatoes give this slow-cooked chili an unexpected color, but a hearty flavor. If you like, serve the chili with shredded reduced-fat Monterey jack cheese and plain fat-free yogurt (just to keep the same color theme going). If you’re making this chili in warm weather, put the bowl of beans in the refrigerator to soak overnight. If you don’t want to start with dried beans, substitute 3 3/4 cups canned beans (from about two 19-ounce cans) and omit steps 1 and 2.
1 1/2 cups (9 ounces) dried white beans, such as cannellini or Great Northern, rinsed and picked over
3 cups water
1 1/2 pounds pork, cut for stir-fry
1 pound small white potatoes
1 cup chopped onion
1 tablespoon minced garlic
1 can (11 ounces) white shoepeg corn, drained
2 tablespoons jalapeño pepper sauce
3/4 teaspoon oregano
3/4 teaspoon coriander
1 1/2 teaspoons salt
2 tablespoons flour
1. In a large bowl, combine the beans and water to cover by several inches. Let soak overnight. Drain.
2. In a 6-quart electric slow cooker, combine the drained beans and 2 cups of the water, and cook on high heat for 1 hour.
3. Add the pork, potatoes, onion, garlic, corn, jalapeño pepper sauce, oregano, coriander, and salt.
4. Cover and cook on low heat until the beans, pork, and potatoes are tender, about 8 hours.
5. In a small bowl, stir the remaining 1 cup of water into the flour until smooth. Stir the flour mixture into the slow cooker and cook until the sauce is thickened, about 15 minutes. Makes 8 servings
PER SERVING 414 calories, 9.8g total fat (3.5g saturated), 52mg cholesterol, 12g dietary fiber, 53g carbohydrate, 29g protein, 795mg sodium
Good source of: fiber, folate, niacin, potassium, selenium, thiamin, vitamin B6, zinc
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.