Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
Gluten Sensitivity
This recipe is 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
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.
It can be difficult to find a low-fat white cheddar cheese and you can use low-fat Monterey Jack or regular low-fat cheddar. Kraft makes a good version that is marketed under the Cracker Barrel� brand. It is labeled "made with 2% milk, Reduced Fat."
Servings = 8 | Serving size =about 2 cups
Cooking Time = 60 Minutes
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 Cole Slaw or Caesar Salad or Roasted Tomatoes or Yellow Squash and Onions or Zucchini Salad
| 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 or vegetable 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
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Amount Per Serving
| Calories 303 | Calories from Fat 42 |
| % Daily Value |
| Total Fat 4g | 7% |
| Saturated Fat 1g | 7% |
| Monounsaturated Fat 2g | |
| Trans Fat 0g | |
| Cholesterol 38mg | 13% |
| Sodium 318mg | 13% |
| Total Carbohydrates 32g | 11% |
| Dietary Fiber 6g | 25% |
| Sugars 3g | |
| Protein 26g |
| Vitamin A 3% | Vitamin C 14% |
| Calcium 17% | Iron 15% |
| Vitamin K 7 mcg | Potassium 772 mg |
| Magnesium 75 mg | |