RSS

White Chicken Chili: A Tasty Fiber Focus Recipe

10 Jan

In honor of the fresh and new beginnings that January brings, alongside National Fiber Focus Month and Healthy Fit Family Month, I wanted to try something new. I have heard people rave about White Chicken Chili so, here is a fiber rich recipe I will try and I invite you to try it as well. I will share what I think and I hope you do to.

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 vegetables, such as carrots and celery. If you add these vegetables, increase the amount of chicken broth to accommodate the added ingredients.

By Mayo Clinic staff

Serves 6

Ingredients

    1 can (10 ounces) white chunk chicken
    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 Monterey Jack cheese
    2 tablespoons chopped fresh cilantro
    6 ounces baked tortilla chips (about 65 chips)

Directions

In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.

Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.

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.

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).

What I hope the White Chicken Chili looks like

Nutritional Analysis

(per serving)

Serving size: About 2 cups
Calories 376 Cholesterol 22 mg
Protein 25 g Sodium 474 mg
Carbohydrate 60 g Fiber 12 g
Total fat 5 g Potassium 845 mg
Saturated fat 2 g Calcium 232 mg
Monounsaturated fat 1 g  
Advertisements
 
2 Comments

Posted by on January 10, 2010 in blog

 

Tags: , , ,

2 responses to “White Chicken Chili: A Tasty Fiber Focus Recipe

  1. Nate Riggs

    January 11, 2010 at 1:34 am

    This looks great. Thanks for sharing. I’ve just gotten back on the horse after the holiday break and part of staying on diet is eating food that’s healthy, but also tastes good. Excited to try this out, Erika!

     
  2. Heather Stubbs

    January 10, 2010 at 6:54 am

    I like the look of this! I think I’ll try it! Thanks for sharing.

     

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: