Grab a few tortilla chips and warm up with a bowl of this cozy classic. This recipefrom Meg Galvin who develops recipes for SparkPeople.com, a leading diet, fitness and healthy-living website, and teaches cooking at the Midwest Culinary Institute in Cincinnatiis chock-full of nutritious ingredients, easy to make, and truly a one-pot wonder.
1 Tbsp olive oil
2 lbs (32 oz) chicken breasts, boneless and skinless, diced into 1-inch cubes
1 onion, diced
3 cloves garlic, grated
1 tsp salt
1 tsp ground cumin
1⁄2 tsp chili powder
1⁄8 tsp cloves, ground
1⁄8 tsp cayenne pepper
4 15.5 oz cans cannellini beans, drained and rinsed
28 oz chicken stock, low sodium
2 cups corn, frozen
2 4 oz cans green chilis
3⁄4 c low fat monterey jack cheese, shredded
- Heat oil in a heavy saucepan over medium heat. Add chicken and onion. Cook until chicken is no longer pink, about 5–7 minutes.
- Add garlic and spices. Continue to cook for 1–2 minutes. Add beans and stock. Stir and simmer for 25 minutes. Add corn and green chilis. Continue to simmer for 5 minutes.
- Remove from heat and squeeze lime into chili. Serve with 1 tablespoon of cheese per cup of soup.
Per Serving 286 calories, 30 g protein, 30 g carbohydrates, 12 g fiber, 5 g fat, 57 mg cholesterol, 543 mg sodium
Chef Meg's 3 Top Chili Tips
- To save money and avoid extra salt, use dried beans instead of canned. Don't have the time to soak them? Remove up to 40 percent of sodium from canned beans by rinsing them before adding to chili.
- Keep the "white" in white chili recipes: Don't brown garlic or chicken for too long. Add color and flavor with fresh chopped herbs such as cilantro, parsley, chives, thyme or oregano.
- To thicken chili, use masa, a fine ground corn flour. Mix 1–2 tablespoons with equal parts water and stir into the chili at the end of cooking. Alternatively, puree half of the beans in the recipe to thicken.
From our sister publication REMEDY's Healthy Living Winter 2013