by Ryan Weiler, Dietetic Intern [University of Minnesota Medical Center – Fairview]
Put a twist on traditional chili with this colorful recipe, featuring a different protein source than most. I like to make this chili as the weather starts to get cooler.
You can substitute additional diced tomatoes for the tomatillos, and use fresh tomatoes instead of canned if desired. If you would like the soup to be spicier, add some red chili flakes, chopped jalapeño or salsa. I love to serve with sour cream and cheese for a creamer chili.
White Bean Chicken Chili
Adapted from allrecipes.com
(Yields 8-10 servings)
- 2 tbsp. vegetable oil
- 1 onion, chopped
- 2 gloves garlic, minced
- One 14.5 oz. can chicken broth
- One 18.75 oz. can tomatillos, drained and chopped
- One 16 oz. can diced tomatoes
- One 7 oz. can diced green chilies
- ½ tsp. dried oregano
- ¼ tsp. ground cumin
- Fresh corn from 2 ears
- 1 lb. diced or shredded cooked chicken breast
- Two 15 oz. cans white beans
- Salt and pepper to taste
- Heat oil and cook onion and garlic until soft.
- Stir in broth, tomatillos, tomatoes, chilies and spices. Bring to a boil, then simmer for ten minutes.
- Add corn, chicken and beans. Simmer 5 minutes. Season with salt and pepper to taste.
Per serving: 220 calories, 6 gm total fat, 21 gm carbohydrate, 6 gm fiber, 20 gm protein, and 786 mg sodium.