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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is not safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe should be safe for those with GERD.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese and sour cream.

 

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

The refrigerator light goes on...

Chili is a great way to improve your Mediterranean diet score with recipes you know and love.

This White Chili might not be one that you know but it should be. It is a milder, creamy chili that has tons and tons of flavor.

The great thing about this chili is that it is a complete meal – beans, veggies, a little bit of chicken and cheese – all in a single pot. As always, make extra so that you have a lot for leftovers and this chili even freezes well.

 
 

White Chili (GERD-Friendly)

Servings: 8 | Serving size: 2 cups

Cooking Time: 90 Minutes

This recipe can be multiplied by 2 and leftovers are great!

White Chili recipe from Dr. Gourmet

Ingredients

  • 1 Tbsp. olive oil
  • 2 medium white onion (diced)
  • 2 cloves garlic (minced)
  • 1 Lb. boneless chicken thighs (cut into 1/2 inch cubes)
  • 3 – 15 ounce cans no salt added white beans
  • 3 large russet potatoes (peeled and cubed)
  • 2 cups vegetable or chicken stock
  • 1/2 cup  white wine
  • 1 tsp. ground cumin
  • 1 tsp. dried oregano
  • 6 ounces reduced-fat white cheddar cheese (grated)
  • 2 tsp. (per serving) non-fat sour cream
  • 2 tsp. (per serving) reduced-fat white cheddar cheese (grated)
  • 8 large green onions (thinly sliced crosswise)
  • 2 avocados (thinly sliced)

Place the oil in a large stock pot over medium heat.

Add the onion and garlic and cook for about 5 minutes. Stir frequently and don't let the onions brown.

Add the chicken and cook for about 5 minutes. Stir frequently.

When the chicken has browned lightly add the beans with the liquid from the can, potatoes, stock and white wine.

Add the cumin and oregano.

Stir and cook over low heat simmering for 60 minutes. Stir occasionally.

Add 4 ounces of the grated cheese, stir and heat through. Do not allow the chili to boil.

Serve with 2 teaspoons reduced fat sour cream, 1/4 ounce grated white cheddar, green onions, and 1/4 avocado per serving as garnish.

Nutrition Facts

Serving size: 2 cups

Servings: 8

Amount Per Serving

Calories 530 Calories from Fat 180
% Daily Value
Total Fat 20g 26%
    Saturated Fat 7g 34%
    Monounsaturated Fat 8g
    Trans Fat 0g
Cholesterol 100mg 33%
Sodium 400mg 17%
Total Carbohydrates 53g 19%
    Dietary Fiber 17g 60%
    Sugars 3g
Protein 35g
Vitamin A 6% Vitamin C 20%
Calcium 11% Iron 27%
Vitamin K 70mcg Potassium 1400 mg