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.
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
CLICK TO DOWNLOAD
AND PRINT THIS RECIPE
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)
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
If it meets our criteria,
we’ll publish it on
the FitFamily site!
CLICK HERE TO SUBMIT
Get recipes from the
FitFamily archives!If you missed any
of our previously
to view them.