Healthy White Chicken Chili

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 I ate this amazing chili for FOUR days in a row… it is that good!  Every time I heated it up, I was filled with immediate satisfaction.  It is super healthy, light and delicious.  That combo is sometimes hard to come by.  Often times at night I had a small bowl of this  for my pm protein snack around 9:30pm.  It is great for the whole family or to just make it for yourself to keep on hand.  Another great thing about soup is you can double the recipe and freeze it for later! Don’t let the long list of ingredients fool you.  It is quick and EASY!  Enjoy!
INGREDIENTS:
  • 1 can (10 oz) white chunk chicken (I added more)
  • 3 cups cooked white beans
  • 1 can (14.5 ounces) low-sodium diced tomatoes
  • 4 cups low-sodium chicken broth
  • 1 medium onion, chopped
  • 1/2 medium green pepper, chopped
  • 1 medium red pepper, chopped
  • 2 garlic cloves minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • cayenne pepper to taste
  • 6 tablespoons shredded reduced fat Monterrey jack cheese
  • 2 tablespoons chopped fresh cilantro (optional)
  • 6 ounces baked tortilla chips (I didn’t use)
DIRECTIONS:
1- in large soup pot, add the chicken, beans, tomatoes and chicken broth.  Cover and simmer over medium heat
2- meanwhile, spray a nonstick frying pan with cooking spray.  Add the onions, peppers and garlic and saute until the veggies are soft (3 to 5 min)
3- add the onion and pepper mixture to the soup pot.  Stir in the chili powder, cumin,oregano and as desired cayenne pepper.  Simmer for about 10 minutes, or until all the vegetables are soft
4- ladle into warmed bowls, sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 10 chips with each serving of chili)
Dietitian’s tip: To add more variety in flavor, color and texture, add several different beans, including kidney, garbanzo or black beans, or add more chopped veggies, such as carrots and celery.  If you add these veggies increase the amount of chicken broth to accommodate the added ingredients. (avocado would be fab as well)
NUTRITION FACTS:
 (2 cups)
Calories:   376
protein:   25g
carbohydrates:   60g
total fat:   5g
saturated fat:   2g
cholesterol:   22mg
sodium:   474
fiber:   12
potassium:  845
calcium:   232

 

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I am a mother of four beautiful children. I love to cook and share my recipes ~ Hope you enjoy!

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