- Food and Cooking
Best White Bean Chicken Chili Recipe
Easy and Delicious
This is one of the easiest and most frequent dishes I make. It is so delicious, so healthy, and so quick to prepare that we end up eating it about once each week. The only problem is: It's hard to stop eating it!
- Omit the chicken for a great-tasting vegetarian recipe.
- If it's too soupy for you at the end, just plop it in a colander then back in the pan.
- Serve with guacamole chips (if you can find them!) I like to crunch some in my hand over my bowl of chili.
- 2-4 Boneless, Skinless Chicken Breasts, Boiled and Shredded
- 1 Sweet Yellow Onion, Medium - Sliced
- 2 15 oz cans Great Northern White Beans, Rinsed and Drained
- 2 4 oz cans Chopped Chiles, Mild
- 1/2 14 oz can Chicken Broth
- 1 tsp Salt, Optional
- 1 tsp Pepper
- 1 tsp Cumin
- 1 tsp Oregano
- 8 oz Sour Cream
- 1/2 cup Whipping Cream
- Boil and shred the chicken breasts either with two forks pulling the chicken in opposite directions or a Cuisinart using the paddle attachment.
- Combine all ingredients (except creams) in a pot, and simmer uncovered for 30 minutes, stirring occasionally. (During this time, watch for uninvited neighbors to come knocking on your door. The aroma is heavenly!)
- Remove from heat. Mix in creams. (Plop in a colander and back in the pot at this point, if you want.)
- Serve immediately and enjoy!
|Serving size: 2 cups|
|Calories from Fat||54|
|% Daily Value *|
|Fat 6 g||9%|
|Carbohydrates 41 g||14%|
|Fiber 7 g||28%|
|Protein 36 g||72%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
For those of us concerned with salt intake, a generous serving of this recipe yields only 306 mg of sodium.
Note: The statistics above were calculated using no added salt, low sodium chicken broth, 3 normal sized chicken breasts (in other words, not from chickens hopped up on hormones), fat-free sour cream, and regular whipping cream (not heavy).
How to Make this Recipe Even More Healthy
Other nutritional tips you might consider:
- Choose low-sodium chicken broth and omit the teaspoon of salt for a lower sodium meal.
- Choose low or non-fat sour cream and regular, not heavy, whipping cream to reduce the fat content.
- The carbs in this recipe are mainly from the beans - therefore, they are 'the right kind' of carbs, containing plenty of fiber and protein.
- If you really want to get the calories, fat, and sodium down to extremely low numbers, after mixing in the creams at the end, plop the potful into a colander, and most of the broth and creams run out, while leaving a great coating on the main ingredients. It's still amazingly, shake your head in disbelief, delicious.
More Nutritional Information
Chicken breasts contain many essential vitamins and minerals including E, B6, B12, riboflavin, niacin, thiamin, pantothenic acid, phosphorus, selenium, calcium, iron, potassium, zinc, and omega-3 fatty acids. The levels of niacin in chicken breasts are so high that they've been found to help prevent certain types of cancer, and the selenium helps regulate your immune system, helping your whole body fight illness and disease. The vitamin B and high level of protein in chicken breasts can increase your energy and help burn fat. And, the vitamin B6 helps keep blood vessels healthy, thereby warding off heart disease and stroke.
- Great Northern White Beans: The reason this type of bean has been chosen for this recipe is that they are a good, medium-size, oval, white bean with a firm texture and tender creamy flesh. They also are an excellent source of protein, fiber, folate, and iron.
- Mild Green Chiles: Interestingly, a special measurement scale is used to determine the heat of a chile pepper. It is called the Scoville scale, developed by Wilbur Scoville in 1912. The scale determines the level of capsaisin that is present in a chile pepper. Capsaisin is what gives the chile pepper its heat. Despite its low level of capsaisin, the mild green chiles in this recipe have amazing health benefits: To begin with, green chiles offer a very high level of antioxidants and vitamin C. In fact it is said that it has double to triple the level of vitamin C than in an orange. In addition, green chiles are anti-inflammatory. If you have a cold or sore throat, try adding green chiles to your chicken soup. Many people have stated that it cuts the length of their cold in half.