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.
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 traditional Chili con Carne. Thereís really not much difference and traditional chili, like many Mexican / Southwestern recipes, can actually be pretty good for you.
Servings: 8 | Serving size: 2 cups
Cooking Time: 60 Minutes
This recipe can be multiplied by 2 and leftovers are great!
|1 lbs||white northern beans|
|2 quarts||cold water|
|1 Tbsp||canola oil|
|1 1/2 cup||white onion (chopped)|
|2 cloves||garlic (minced)|
|3 large||russet potatoes (peeled and cubed)|
|2 cups||low sodium chicken or vegetable broth|
|1 1/2 cups||white wine|
|1 lb||boneless skinless chicken breast (cubed)|
|2 tsp||chili powder|
|1 tsp||Tabasco sauce|
|2 tsp||ground cumin|
|1 cup||1% milk|
|4 ounces||reduced-fat white cheddar cheese (grated)|
|2 tsp||non-fat sour cream (per serving)|
|2 tsp||reduced-fat white cheddar cheese (per serving) (grated)|
|2 tsp||chopped chives (per serving)|
Place beans in a bowl and cover with cold water. Soak overnight.
Place the oil in a large stock pot over medium heat. Add the onion and garlic and cook slowly. Stir frequently and donít let the onions brown.
Add the beans, potatoes, 1 cup of the chicken stock and 1 cup of the white wine. Cook over medium-low heat, and then let it simmer for 30 minutes.
Add the cubed chicken, chili powder, Tabasco and cumin. Stir well and add the rest of the chicken stock and white wine.
Cook over low heat until the beans are soft (about one hour).
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 chives as garnish.
Serving size: 2 cups
Amount Per Serving
|Calories 407||Calories from Fat 38|
|% Daily Value|
|Total Fat 4g||7%|
|Saturated Fat 1g||6%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 56g||19%|
|Dietary Fiber 12g||47%|
|Vitamin A 8%||Vitamin C 55%|
|Calcium 20%||Iron 26%|
|Vitamin K 8 mcg||Potassium 1358 mg|
|Magnesium 122 mg|