December 28, 2022

Recipe: White Chicken Chili

A hearty but healthy recipe for a chilly day

Hot homemade white bean chicken chili with parsley garnish in a white bowl sitting on a cotton napkin.

Warm up with this hearty recipe that’s perfect for a cool weather day. It’s lower in fat and sodium and higher in fiber than traditional chili, with healthier sources of protein and fat.

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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 4-ounce cans diced green chilies
  • 1 15-ounce can fat-free, low-sodium chicken broth
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon white pepper
  • 6 boneless, skinless chicken breasts (3 ounces each), cubed
  • Salsa (optional)
  • Chopped cilantro (optional)

Directions

  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 = 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: 1,210 mg

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