White Chicken Chili (Diabetic)

Contributed By: Parker

Ingredients:

1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons chopped fresh cilantro
6 ounces baked tortilla chips (about 65 chips)

Method:

In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.
Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.
Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.
Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 10 chips with each serving of chili).

Helpful Hints:

Basics
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Dietitian's tip:
To add more variety in flavor, color and texture, add several different beans, including kidney, garbanzo or black beans, or add more chopped vegetables, such as carrots and celery. If you add these vegetables, increase the amount of chicken broth to accommodate the added ingredients.
Serves 6
Nutritional Analysis
(per serving)
Serving size: About 2 cups
Calories
376
Cholesterol
22 mg
Protein
25 g
Sodium
474 mg
Carbohydrate
60 g
Fiber
12 g
Total fat
5 g
Potassium
845 mg
Saturated fat
2 g
Calcium
232 mg
Monounsaturated fat
1 g


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