Try this delicious, hearty chili on a cold, wintery day or any day.
Dietitian’s Tip: To help you meet your DASH daily goals, here are suggestions for foods to eat with this hearty chili:
- Whole grain crackers or a slice of whole grain bread
- Salad with leafy greens, carrots, cucumbers, and a sprinkle of nuts and a drizzle of olive oil
- For a simple dessert or snack later on, choose fruit.
1 tablespoon oil
1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
1 onion, chopped
1 ½ teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
½ teaspoon pepper
¼ teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
½ cup nonfat or 1% milk
Heat oil in a large saucepan. Sauté chicken, onion and garlic powder until chicken is no longer pink inside.
Add the beans, broth, chilies, and seasonings.
Bring to a boil. Reduce heat. Simmer uncovered for 30 minutes.
Remove from the heat. Stir in sour cream and milk.
Refrigerate leftovers within 2 hours.
Per serving: 260 calories, 4.5 g total fat, 1 g saturated fat, 40 g carbohydrate, 23 g protein, 6 g fiber, 220 mg sodium, 855 mg potassium, 86 mg magnesium, 175 mg calcium
Recipe courtesy of Food Hero