Diet & Nutrition
White bean chili

Recipe: White Chicken Chili

Warm up on a cool day with this recipe

Contributors: Pediatric Nutrition Team

Warm up with this hearty white chicken chili recipe, perfect for cool weather. The dish is lower in fat and sodium and higher in fiber than traditional chili. It also has healthier sources of protein and fat.

Ingredients

2 tablespoons olive oil
1 small white onion, chopped
3 cloves garlic, chopped
2 15-ounce cans navy beans
2 15-ounce cans garbanzo beans
4 cups frozen white corn, thawed
2 small (4-ounce) cans diced green chilies
1 15-oz can fat-free, low-sodium chicken broth
1½ teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon white pepper
6 boneless, skinless chicken breasts (3 ounces each), cubed
Salsa (optional)
Chopped cilantro (optional)

Preparation

  1. Sauté onion and garlic in olive oil in skillet until transparent.
  2. Add chicken, and sauté until lightly browned.
  3. Turn chicken mixture into large pot, and add remaining ingredients.
  4. Simmer uncovered 1 to 2 hours, stirring occasionally.
  5. Serve topped with salsa and chopped cilantro, if desired.

Nutrition information

Per serving: Makes 8 servings (serving size is ~1.5 cups)
Calories: 445
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 37 mg
Carbohydrate: 69 g
Sugar: 3 g
Protein: 31 g
Fiber: 13 g
Sodium: 596 mg
Potassium: 1210 mg

Tags: Be Well e-News, diet, healthy diet, nutrition, Recipes
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  • Greg

    What’s the serving size?

  • clubnev

    About 1 1/2 cups. Chili is bland but becomes very tasty if you spice it up a little. Definitely need the salsa on top