Give Me Chili

Last week I talked about little changes, new recipes, and ways to trick yourself into eating healthier. I happened on this little recipe today on the Eating Well website and just had to try it. As much as I love chili - whether with chunks of sirloin, ground round, or ground turkey - it just isn’t chili without cheese, sour cream, and a side of chips and I just plain don’t like it plain. Now that I’m looking at the healthier side I began researching chili options without losing the chili flavor I love. I found white chili. OK, it’s probably even better with cheese and sour cream, but this is more like a soup so I opted to give it a try without cheese and sour cream for obvious reasons. I am so glad I did! What a treat and even without cheese and sour cream it was wonderful. I did add a side of sliced avocado and tomato, a sprinkle of fresh cilantro and a small squeeze of fresh lime. Yummy. OK, I’ll share ... enjoy ...

White Chili
Ingredients:

• 1 tablespoon canola oil
• 1-1/2 chopped onion
• 2 - 4 ounce cans chopped green chiles
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• 1/8 - 1/4 teaspoon cayenne pepper
• 3 - 15 ounce cans great northern beans, rinsed
  
• 4 cups reduced sodium chicken broth
• 4 cups cooked skinless turkey or chicken
• 2 tablespoons cider vinegar

 Preparation

• Heat oil in a large pot or Dutch oven over medium high heat. Add onion; stirring occasionally, until softened, about 5 minutes. Stir in chiles, oregano, cumin, and cayenne. Cook, stirring occasionally, for 5 minutes. Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes. Add turkey or chicken (or tofu if you’re vegetarian) and vinegar; cook for 5 more minutes and serve.

Nutrition:

• Per serving: 453 calories; 6 grams fat (2 grams saturated fat/2 grams mono); 68 mg. Cholesterol; 44 grams carbohydrates; 0 grams added sugars; 44 grams protein; 9 grams fiber; 213 mg sodium; 965 mg potassium.

Nutrition bonus:

• Niacin (80% daily value); fiber (45% daily value); Vitamin C (30% daily value); Iron (25% daily value).

FYI:

• Exchanges: 3 starch, 1 vegetable, 5 very lean meat

I served the chili with a heart-healthy corn muffin, too! Delicious! Check out the recipes for cornbread or corn muffins at Vegetarian Times!