by John Stingle, Dietetic Intern [University of Minnesota Medical Center – Fairview]
This recipe takes me back to my childhood days. My old house had a massive yard, and during the fall the trees would rain leaves for about a week. My entire family would spend each day raking mountain-sized leaf piles and hauling them to the nearby woods. By the end of the day we were all tired, rosy nosed, and ready for a warm meal. My mom would make this chili in a crockpot, and it was ready when we stepping in the door.
Chili is a great way to make a simple and quick meal, and beans are good way to get fiber, protein, and iron into your day. With chicken, great northern beans, and green chilies contrasting with the crunch of tortilla chips, this recipe is sure to warm your tummy and heighten your senses.
White Chicken Chili
This recipe comes from my mother.
- 2 cans great northern beans, drained and rinsed
- 2 small onions, chopped
- 1 medium green pepper, chopped
- 1 can diced mild green chilies
- 4 cloves of garlic, minced
- 2 tsp. ground cumin
- 2 tsp. dried oregano
- 6 cups chicken broth
- 5 cups chicken (5-6 breasts), cubed
- 1 cup crushed tortilla chips
- Boil the chicken breasts until done (internal temperature of 165 degrees F) and dice into small cubes.
- In soup kettle, sauté onions and garlic for a few minutes or until onion becomes translucent.
- Add spices and green chilies to the soup kettle.
- Add broth, chicken, and beans. Simmer for 30 minutes.
- Top with crushed tortilla chips & serve.
- Add a dollop of plain Greek yogurt and a sprinkle of cheddar cheese for a creamier texture.
- Prep all the ingredients in the morning and put into a crockpot or slow cooker on low for 6-8 hours. The chili should be ready once you get home in the evening.
Based on 10 servings: 250 calories, 4 g total fat (1 g saturated fat), 23 g protein, 29 mg cholesterol, 32 g carbohydrate, 0 g added sugar, 7 g fiber, and 466 mg sodium.