LernerCohen Healthcare

Recipe of the Week

March 13^th – March 17^th, 2006

White Chili

Serves 8; 1 cup per serving

·        Two, 15-ounce cans white northern beans (look for low-sodium)
·        1 Tbsp. canola oil
·        1 ½ cups white onion (diced)
·        1 clove minced garlic
·        1 pound russet potatoes, peeled and cubed
·        2 cups nonfat chicken stock
·        1 ½ cups white wine
·        2 ½ cups water
·        1 pound boneless chicken breasts, cubed
·        2 teaspoons ground cumin
·        ½ cup 1% milk
·        4 ounces reduced-fat white cheddar cheese, grated
·        2 tsp. nonfat sour cream (per serving)
·        2 tsp. reduced-fat white cheddar cheese, grated (per serving)
·        1 Tbsp. fresh cilantro leaves (per serving)

Rinse 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 5 minutes.

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

Serve with 2 tsp. each nonfat sour cream, grated reduced-fat white cheddar, and chives as garnish.

Nutrition Facts Per Serving

Calories:  372

Protein:  34 g

Carbohydrates: 39 g

Fiber: 7 g

Total fat:  7 g

Saturated Fat:  3 g

Cholesterol:  47 mg

Sodium:  312 mg

                                                          Brought to you by: Gretchen Austin, MSRD