White Chipotle Chicken Chili
White Chipotle Chicken Chili
A healthy twist on a spicy classic, this terrific dish tastes even better the next day.
Tip: Chipotle peppers are jalapeños that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Latin or ethnic foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds before adding peppers.
Serves 6
Ingredients
1 tbsp extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken breast halves (1 ¾ lb), cut into 1-inch chunks
2 tsp chili powder
2 tsp ground cumin
Salt and black pepper
3 cans (14.5-oz size) white kidney or cannellini beans, drained (save ½ cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 tsp canned chipotle chili, seeded and minced
½ cup nonfat half-and-half
Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves
Instructions
1. Warm oil in large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onion mixture to one side; add chicken to skillet; sprinkle mixture with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.
2. Increase heat to medium-high. Add 2 cans of the beans and draining liquid, 1 ¼ cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.
3. Meanwhile, combine remaining 1 can beans and ¾ cup broth in bowl of food processor. Puree until smooth. Add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until warmed through and flavors incorporated. Serve hot; garnish with cheese and cilantro.
Nutritional Information:
360 calories
41g protein
33 g carbohydrate
8 g fiber
5 g total fat
1g saturated fat
85 mg cholesterol
671mg sodium
__________________
06-17-05 Lap-ROUX-EN-Y
BMI 41.1 / 21.9 /24
224/219/120 /131 -104 lbs ...... 11 lb Below Goal.... Made Goal on April 21. 10 Months and 4 Days post-op!
consultation/pre-op/current/goal
COFFEE, CHOCOLATE, MEN...SOME THINGS ARE JUST BETTER RICH!
Expect trouble as an inevitable part of life, and when it comes, hold your head high. Look it squarely in the eye, and say, "I will be bigger than you. You cannot defeat me."
|
/310/180 
Linear Mode
