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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese and sour cream.

 

"Wish I had time for just one more bowl of chili."
-the dying words of Kit Carson

The refrigerator light goes on...

Compare this to the original White Chili. There’s really not much difference and traditional chili, like many Mexican / Southwestern recipes, can actually be pretty good for you. The removal of the chili powder and the Tabasco as GERD triggers and reducing the amount of milk make this more GERD friendly.

Low-fat White Cheddar

It can be difficult to find a low-fat white cheddar cheese and you can use low-fat Monterey Jack or regular low-fat cheddar. Kraft makes a good version that is marketed under the Cracker Barrel� brand. It is labeled "made with 2% milk, Reduced Fat."


 

White Bean Chili - GERD Friendly Version



Servings = 8 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

This recipe can be divisible by 2.

This recipe can easily be multiplied by 2 but you’ll need a large pot. Leftovers are great!

Serve with Waldorf Salad or Parmesan Squash. or Healthy Caesar Salad or Yellow Squash and Onions or Parmesan Zucchini

2 15 ounce can no salt added white beans
1 Tbsp canola oil
1 large white onion (diced)
1 clove garlic (minced)
1 lb russet potatoes (peeled and cubed)
2 cups low sodium chicken broth
1 1/2 cups white wine
2 1/2 cups water
1 lb boneless skinless chicken breast
1/2 tsp salt
2 tsp ground cumin
1/2 cup 2% milk
4 ounces reduced fat white cheddar cheese (grated)
2 tsp non-fat sour cream (per serving)
1 Tbsp fresh cilantro leaves (per serving)

Rinse the beans well with cool water.

Place the oil in a large stock pot over medium heat. Add the onion and garlic and cook slowly. Stir frequently and don't let the onions brown.

Add the potatoes, chicken stock, white wine and water. Cook over medium-low heat, and then let it simmer for 30 minutes until the potatoes are soft.

Add the cubed chicken, beans and cumin. Stir well and cook for five minutes.

Add the milk and grated cheese, stir and heat through. Do not allow the chili to boil.

Serve with 2 teaspoons each non-fat sour cream, grated reduced-fat white cheddar and 1 Tablespoons cilantro leaves as garnish.

Nutrition Facts

Serving size = about 2 cups

Servings = 8

.

Amount Per Serving

Calories 303 Calories from Fat 42
  % Daily Value
Total Fat 4g 7%
    Saturated Fat 1g 7%
    Monounsaturated Fat 0g  
    Trans Fat 2g  
Cholesterol 38mg 13%
Sodium 318mg 13%
Total Carbohydrates 32g 11%
    Dietary Fiber 6g 25%
    Sugars 3g  
Protein 26g  
Vitamin A 3% Vitamin C 14%
Calcium 17% Iron 15%
Vitamin K 7 mcg Potassium 772 mg
Magnesium 75 mg