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White Chili - GERD / Acid Reflux Safe Version

Servings = 8 | Serving size =about 2 cups

This recipe can be multiplied by 2.

This recipe can easily be multiplied by 2 but you’ll need a large pot. Leftovers are great!

Serve with Parmesan Squash or Roasted Tomatoes

2 15 ounce can	white northern beans (look for low-sodium)
1 Tbsp	canola oil
1 large	white onion
1 clove	garlic
1 lb	russet potatoes
2 cups	low sodium chicken stock
1 1/2 cups	white wine
2 1/2 cups	water
1 lb	boneless skinless chicken breast
1/2 tsp	salt
2 tsp	ground cumin
1/2 cup	2% milk
4 ounces	reduced-fat white cheddar cheese
2 tsp	non-fat sour cream (per serving)
2 tsp	reduced-fat white cheddar cheese (per serving)
1 Tbsp	fresh cilantro leaves (per serving)

Rinse the 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 five minutes.

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 2 Tablespoons cilantro leaves as garnish.

Nutrition Facts

Serving size: about 2 cups | Servings 8

Calories 303 | Calories from Fat 42

Amount Per Serving (% Daily Value)

Total Fat 4g (7%) | Saturated Fat 1g (7%)

Monounsaturated Fat 2g | Trans Fat 0g

Cholesterol 38 mg (13 %) | Sodium 318 mg (13 %)

Total Carbohydrates 32g (11%) | Sugars 3g

Dietary Fiber 6g (25%) | Protein 26g

Vitamin A 3% | Vitamin C 14 % | Calcium 17% | Iron 15%

Vitamin K 7 mcg  | Potassium  772 mg | Magnesium  75 mg