White Chicken Chili

Brrr—it’s cold outside and a great time to fix a batch of soup! Soup warms the body, is a great way to add some vegetables to your meals, and it tastes even better 
the next day.

Riverside Nutritionist, Donna

White Chicken Chili

Ingredients:

2 cups cooked chicken breast, chopped (or use a large can of chicken-time saver!)

3 cups cooked beans—try a variety—white, pinto, kidney, etc. (that’s about 2 cans)

1 can (14.5 ounce) low-sodium diced tomatoes

1 quart low-sodium chicken broth

1 medium onion, chopped

2 medium sweet peppers, chopped (I like to use red and yellow)

2 garlic cloves, minced

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano 

Cayenne pepper, to taste

8 tablespoons shredded low-fat Monterey Jack cheese

3 tablespoons chopped fresh cilantro

6 ounces low-fat baked tortilla chips (about 65 chips)

Directions:

1.       In large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.

2.       Meanwhile, spray a nonstick frying pan with cooking spray.  Add the onions, peppers and garlic—saute until vegetables are soft, 3 to 5 minutes.

3.       Add the onion and pepper mixture to the soup pot. Stir in the spices, adding cayenne pepper as desired.  Simmer for about 10 minutes or until the vegetables are soft.

4.       Ladle into warm bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side(about 6 to 8 chips with each serving of chili.)

Serving Size:  
About 1 ½ cups      
8 Servings per recipe

Mayo Clinic Healthy Weight Pyramid Servings:  Vegetables  2   
Carbohydrates  1  
Protein/Dairy  1