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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
This recipe contains GERD triggers and those with GERD may wish to avoid it.

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 traditional Chili con Carne. Thereís really not much difference and traditional chili, like many Mexican / Southwestern recipes, can actually be pretty good for you.

Chili Powder

Chili powder is not simply dried chilies but usually has other spices blended in. These can include oregano, garlic, coriander, cumin, onion powder allspice and cloves.


 

White Bean Chili



Servings = 8 | Serving size =2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

Leftovers are great!

Serve with Parmesan Squash. or Cole Slaw or Healthy Caesar Salad or Roasted Tomatoes or Yellow Squash and Onions or Zucchini Salad

1 lbs white northern beans
2 quarts cold water
1 Tbsp canola oil
1 1/2 cup white onion (chopped)
2 cloves garlic (minced)
3 large russet potatoes (peeled and cubed)
2 cups low sodium chicken or vegetable broth
1 1/2 cups white wine
1 lb boneless skinless chicken breast (cubed)
2 tsp chili powder
1 tsp Tabasco sauce
2 tsp ground cumin
1 cup 1% milk
4 ounces reduced-fat white cheddar cheese (grated)
2 tsp non-fat sour cream (per serving)
2 tsp reduced-fat white cheddar cheese (per serving) (grated)
2 tsp chopped chives (per serving)

Place beans in a bowl and cover with cold water. Soak overnight.

Place the oil in a large stock pot over medium heat. Add the onion and garlic and cook slowly. Stir frequently and donít let the onions brown.

Add the beans, potatoes, 1 cup of the chicken stock and 1 cup of the white wine. Cook over medium-low heat, and then let it simmer for 30 minutes.

Add the cubed chicken, chili powder, Tabasco and cumin. Stir well and add the rest of the chicken stock and white wine.

Cook over low heat until the beans are soft (about one hour).

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

Serve with 2 teaspoons each non-free sour cream, grated reduced-fat white cheddar and chives as garnish.

Nutrition Facts

Serving size = 2 cups

Servings = 8

.

Amount Per Serving

Calories 407 Calories from Fat 38
  % Daily Value
Total Fat 4g 7%
    Saturated Fat 1g 6%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 36mg 12%
Sodium 250mg 10%
Total Carbohydrates 56g 19%
    Dietary Fiber 12g 47%
    Sugars 3g  
Protein 29g  
Vitamin A 8% Vitamin C 55%
Calcium 20% Iron 26%
Vitamin K 8 mcg Potassium 1358 mg
Magnesium 122 mg