Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Wish I had time for just one more bowl of chili."
-the dying words of Kit Carson

The refrigerator light goes on...

Compare this to the original White Chili. There’s really not much difference and traditional chili, like many Mexican / Southwestern recipes, can actually be pretty good for you. The removal of the chili powder and the Tabasco as GERD triggers and reducing the amount of milk make this more GERD friendly.

Applesauce

The Bran Muffin recipe is one of the few baking recipes that I feel applesauce works well. Many recipes use applesauce to replace fat. However, because fat helps trap the air released by leavening agents (in this case the baking powder), using applesauce results in a denser and moister recipe. I like these muffins for that reason but notice that there is still use of an egg and grapeseed oil; the recipe doesn’t rely solely on the applesauce. 

1/2 cup unsweetened applesauce = 52 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 14g carbohydrates, 2mg sodium, 0mg cholesterol 

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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.

 
 

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