Winter White Chili


This mild yet wild bowl of winter heartiness gets a kick from jalapeño-based hot sauce. You can always add more heat to individual bowls. NOTE: Be sure to stir frequently toward the end of the cooking time to prevent scorching the bottom of the pot.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 198
Total Fat 4.1 g
Satfat 0.8 g
Monofat 1.7 g
Polyfat 1.2 g
Protein 24.8 g
Carbohydrate 14.3 g
Fiber 3 g
Cholesterol 56 mg
Iron 1.6 mg
Sodium 456 mg
Calcium 63 mg


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INGREDIENTS

2 teaspoons canola oil
1½ cups chopped onion (about 1 large)
3 garlic cloves, minced
2 cups fat-free, less-sodium chicken broth
5 teaspoons green hot pepper sauce (such as Tabasco)
½ teaspoon kosher salt
1¼ pounds skinless, boneless chicken breast halves
2 tablespoons stone-ground cornmeal
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
½ cup plain fat-free yogurt
2 tablespoons thinly sliced green onions (about 1 stalk)
Lime wedges (optional)


PREPARATION

1. Heat oil in a Dutch oven over medium heat. Add chopped onion and garlic and cook 5 minutes or until onion is tender, stirring occasionally.

2. Add broth, hot pepper sauce, salt, and chicken and bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Remove chicken from broth mixture and set aside to cool. When cool, cut into bite-sized pieces.

3. Add cornmeal and beans to broth, stirring with a whisk to mix. Simmer 15 minutes.

4. Mash about ¼ cup of the beans against the side of the pan and mix in. Add chicken and simmer 5 minutes or until the mixture thickens, stirring frequently.

5. Ladle into bowls and top each serving with yogurt and a sprinkle of green onions. Serve with lime wedges, if desired.

Serves 6, about ¾ cup chili, 4 teaspoons of yogurt, 1 teaspoon green onions each







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