You can eat chili any time of year, but during the winter months, there are few dishes that match its combination of comfort and taste. If you’re used to eating the traditional version of chili with beans, beef, and tomatoes, this recipe is a nice way to mix things up and try something new.
Depending on your preference, you can complement this chili with traditional toppings like shredded cheese and chopped raw onions, or serve it over corn bread or layer of crunched tortilla chips.
1 cup dry navy beans
3 cans (14-1/4 ounces) no-salt-added chicken broth, undiluted
1 ¼ cups chopped onion
1 clove garlic, minced
2 cups chopped cooked chicken breast (skinned before cooking and cooked without salt)
1 teaspoon ground cumin
¾ teaspoon dried oregano
¼ teaspoon salt
¼ teaspoon ground red pepper
1/8 teaspoon ground cloves
1 can (4.5 ounces) chopped green chilies, undrained
¾ cup shredded reduced-fat Monterey Jack cheese
1. Sort and wash beans; place in Dutch oven. Cover with water to two inches above the beans. Cover and bring to a boil for two minutes. Remove from heat and let stand one hour. Drain beans and return to Dutch oven. Add broth, onion, and garlic. Bring to a boil, cover, reduce heat, and simmer two hours.
2. Add chicken and next six ingredients. Cover and cook 30 minutes.
3. Ladle into individual bowls and sprinkle evenly with cheese.
Calories – 170
Carbohydrates – 17 gm
Protein – 16 gm
Cholesterol – 35 mg
Fiber – 4 gm
Total fat – 4.5 gm
Saturated fat – 2.5 gm
Sodium – 310 mg
Recipe Credit: Southern Living: Our Best Low-Fat, Low-Calorie Recipes (Leisure Arts, 1997) and the Karen Yontz Women’s Cardiac Awareness Center.