White Bean Chicken Chili [RECIPE]

White Bean Chicken Chili
Adapted from Cooking Light

1½ pounds raw chicken breast (or ~1 pound previously cooked chicken—about 3 cups—chopped)
1 tbsp canola oil
2 medium onions, diced
1 garlic clove, minced
1½ tbsp chili powder
1½ tsp ground cumin
¼ tsp kosher salt and ½ tsp black pepper
3 (15 oz.) cans Great Northern beans
4 cups reduced-sodium chicken broth
2 plum tomatoes, diced
1/3 cup chopped fresh cilantro
1 lime, juice only

If your chicken is already cooked, skip to the next paragraph.  Otherwise, poach the raw chicken by placing it in a pot and covering it with water 1 inch above the chicken.  Bring to a simmer and cook over medium-low heat (reduce the heat if the water starts to boil) until the chicken is fully cooked (internal temp should register 165 degrees).  This will take about 15 minutes.  (When the chicken is fully cooked, let it cool until it can be handled and then shred or chop it.)

In a Dutch oven or large sauce pan, heat the oil; add the onion and sauté until tender and golden.  Add garlic, spices, salt and pepper and sauté for 1 or 2 minutes more.  Add the beans and broth and bring to a simmer.

Place 2 cups of the bean mixture in a food processor or blender and puree until smooth. Return pureed mixture back to the soup, add the chicken, and cook until fully heated through. Add diced tomato, cilantro, and the juice from a squeezed lime.  Stir to combine.  Serve.

-Freeze leftovers in individual containers and reheat as needed.

Yield: 6 servings


CALORIES: 435 calories
SODIUM: 630 mg
FIBER: 13 g
FAT: 6 g
Sat Fat: 1 g

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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