19 Feb Recipe Redux: White Bean Chicken Chili
A satisfying spicy stew to savor on a cold winter’s night, White Bean Chicken Chili saves fat and calories by swapping ground beef for canned chicken. Practically everything in this pot is good for you: sweet onions, tomatoes, beans, chicken stock and green chiles. It’s an all in one soup supper that delivers fiber, protein, and healthy antioxidants, too.
Simmer up something scrumptious with month’s Recipe Redux: Still delicious, now more nutritious, White Bean Chicken Chili. Enjoy!
Healthy highlights of this month’s Recipe Redux: White Bean Chicken Chili include:
- White kidney beans- Low in fat, white beans are a good source of dietary fiber and protein.
- Tomatoes- Low calorie, high fiber tomatoes are rich in lycopene, a powerful antioxidant that protects your body from free radicals.
- Chicken breast meat- A leaner protein choice than red meat.
- Chicken stock- Low in fat and calories, chicken stock is a great base for soups and stews.
- Sweet onion- A good source of healthy antioxidants.
Recipe Redux: White Bean Chicken Chili
Makes 3 ½ quarts or just over 9 servings ( 1 and 1/2 cups each)
1 tbsp. canola oil
¾ cup sweet onion, chopped
3 tbsp. butter
3 tbsp. flour
26 ounce carton chicken stock
14.5 ounce can fire roasted with garlic tomatoes
7 ounce can mild green chiles, diced
2 10-ounce cans chicken breast meat, drained
2 15-ounce cans white kidney beans, drained
2-3 tbsp. chili powder
½ tsp. Kosher salt
Heat large Dutch oven or stock pot over medium heat until hot. Add oil and sauté onion. Remove onions from pot and set aside. Wipe out pan and add butter to melt. Add flour and whisk to combine. Cook until smooth, whisking frequently.
Add chicken stock and whisk to combine. Add remaining ingredients and stir to combine. Cook until heated through. Serve hot with a dollop of light sour cream and a sprinkle of chili powder.
Comparison of Canned chili con carne with beans and White Bean Chicken Chili:
Chili con carne with beans has 390 calories, 10.5 grams of fat, 4.5 grams of saturated fat
White Bean Chicken Chili has 284.6 calories, 8.1 grams of fat, 3.2 grams of saturated fat.
Sydne George is a food journalist specializing in recipe development, food writing and food photography. She can be reached at firstname.lastname@example.org . Sydne’s recipes from “Recipe Redux: Still Delicious, Now More Nutritious” are archived at http://sydnegeorge.com/blog/.