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White Chili
- Vegetable cooking spray
1 1/2 cups chopped onions
1 teaspoon minced garlic
1 teaspoon finely chopped gingerroot
1/2 to 1 jalapeño chile, finely chopped
4 ounces mushrooms, cut into fourths
1 tablespoon all-purpose flour
1 pound boneless, skinless chicken breats, cubed
2 (15-ounce) cans any white beans, rinsed and drained*
1 (14 1/2-ounce) can fat-free reduced-sodium chicken broth
1 teaspoon dried oregano leaves
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 bay leaf
Salt
White pepper
1 small tomato, chopped
2 green onions, thinly sliced
2 tablespoons sliced green or black olives
2 tablespoons finely chopped cilantro or parsley
- Spray large saucepan with
cooking spray; heat over medium heat until hot. Sauté
chopped onions, garlic, gingerroot and jalapeño chili
5 minutes. Add mushrooms, cook, covered, until mushrooms are
wilted, about 5 minutes. Stir in flour; cook 1 minute longer.
- Add chicken, beans, chicken
broth and herbs; heat to boiling. Reduce heat and simmer, covered,
until vegetables are tender and chicken is cooked, 10 to 15 minutes.
Discard bay leaf; season to taste with salt and white pepper.
Spoon chili into bowls; sprinkle each serving with tomato, green
onion, olives and cilantro.
Makes 6 main dish servings.
*Bean suggestions: Great
Northern, Navy and Large Lima (also called butter beans)
Nutrient Information Per
serving: Per serving: Calories 297; Fat 3g; % of Calories from
Fat 10; Carbohydrate 37g; Folate 133mcg; Sodium 231mg; Protein
30g; Dietary Fiber 1g; Cholesterol 146mg
Recipe provided courtesy
of The Bean Education & Awareness Network.
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