This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
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
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.
Servings: 8 | Serving size:about 2 cups
Cooking Time: 60 Minutes
This recipe can easily be multiplied by 2 (but you’ll need a large pot) and can be cut in half to serve 4. Leftovers are great!
|2 15 ounce can||no salt added white beans|
|1 Tbsp||canola oil|
|1 large||white onion (diced)|
|1 clove||garlic (minced)|
|1 lb||russet potatoes (peeled and cubed)|
|2 cups||low sodium chicken broth|
|1 1/2 cups||white wine|
|2 1/2 cups||water|
|1 lb||boneless skinless chicken breast|
|2 tsp||ground cumin|
|1/2 cup||2% milk|
|4 ounces||reduced fat white cheddar cheese (grated)|
|2 tsp||non-fat sour cream (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-fat sour cream, grated reduced-fat white cheddar and 1 Tablespoons cilantro leaves as garnish.
Serving size: about 2 cups
Amount Per Serving
|Calories 303||Calories from Fat 42|
|% Daily Value|
|Total Fat 4g||7%|
|Saturated Fat 1g||7%|
|Monounsaturated Fat 0g|
|Trans Fat 2g|
|Total Carbohydrates 32g||11%|
|Dietary Fiber 6g||25%|
|Vitamin A 3%||Vitamin C 14%|
|Calcium 17%||Iron 15%|
|Vitamin K 7 mcg||Potassium 772 mg|
|Magnesium 75 mg|