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Low-fat White Chili Recipe

  • 45minutes

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Source: homecooking.about.comReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B2, B3
MineralsCopper, Natrium, Chromium, Calcium, Potassium, Magnesium, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 Tablespoon vegetable oil

  2. 2 large red or green bell peppers, seeded and chopped

  3. 2 large onions, chopped

  4. 2 cloves garlic, minced

  5. 2 teaspoons minced ginger root

  6. 2 Jalapeno chilies, minced

  7. 1 teaspoon dried thyme leaves

  8. 1 teaspoon dried oregano leaves

  9. 1 pound boneless, skinless chicken breast, cubed (3/4-inch cubes)

  10. 2 Tablespoons flour

  11. 2 cups low-fat chicken broth

  12. 2 (15-ounce) cans great northern beans, rinsed and drained

  13. Salt and fresh ground black pepper, to taste

  14. Green Tomato Salsa (See below)

  15. Fat-free sour cream, for optional garnish

Instructions Jump to Ingredients ↑

  1. In a large saucepan over medium heat, heat oil. Add peppers, onions, garlic , ginger root, chilies, thyme , and oregano and saute 8 minutes until tender. Add chicken and saute 5 minutes, sprinkle with flour and cook 1 to 2 minutes longer.

  2. Add chicken broth and beans to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes until chicken is tender. Season with salt and pepper. Serve with Green Tomato Salsa and optional sour cream .

  3. Yield: 8 servings Per serving (without Green Tomato Salsa) : 225 calories, 4 percent calories from fat, 21 grams protein, 28 grams carbohydrates, 6 grams total fiber, 3 grams total fat, 31 milligrams cholesterol, 75 milligrams sodium.

  4. Per serving (with Green Tomato Salsa): 242 calories, 13 percent calories from fat, 21 grams protein, 31 grams carbohydrates, 7 grams total fiber, 4 grams total fat, 31 milligrams cholesterol, 76 milligrams sodium.

  5. Recipe Source: 1,001 Low-Fat Soups and Stews edited by Sue Spitler with Linda Yoakam (Surrey Books)

  6. Reprinted with permission.

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