Thursday, September 01, 2005

White Chicken Chili

Source: Cooking Light, October 2004

Cooking spray
2 pounds skinless, boneless chicken breast, cut into bite-sized pieces
2 cups finely chopped onion
2 garlic cloves, minced
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1 teaspoon ground coriander
2 (4.5-ounce) cans chopped green chiles, undrained
1 cup water
2 (15.5-ounce) cans cannellini beans, rinsed and drained (such as Goya)
1 (14-ounce) can fat-free, less-sodium chicken broth
1/2 teaspoon hot pepper sauce
1 cup (4 ounces) shredded Monterey Jack cheese
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 10 minutes or until browned, stirring frequently. (I almost always cook the chicken and THEN cube to help keep it from drying out. I then add the chicken toward the end of the cooking time, along with the other ingredients that you just want to heat through.)

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 6 minutes or until tender, stirring frequently. Add garlic; sauté 2 minutes, stirring frequently. Stir in cumin, dried oregano, and coriander; sauté 1 minute. Stir in chiles; reduce heat to low, and cook 10 minutes, partially covered. Add the chicken, water, cannellini beans, and broth; bring to a simmer. Cover and simmer 10 minutes. (I added the cheese here (and the cubed chicken) insead of sprinkling it on top.) Stir in hot sauce. Ladle 1 cup of chili into each of 8 bowls; sprinkle each serving with 2 tablespoons cheese, 1 tablespoon cilantro, and 1 tablespoon green onions.

Yield: 8 servings (IMO - This would be 8 small servings or 6 fairly large servings)

NUTRITION PER SERVING: CALORIES 233(23% from fat); FAT 5.9g (sat 3.1g,mono 1.6g,poly 0.5g); PROTEIN 32.7g; CHOLESTEROL 78mg; CALCIUM 180mg; SODIUM 694mg; FIBER 3.4g; IRON 3.2mg; CARBOHYDRATE 11.7g

Mercy Ingraham
Cooking Light, OCTOBER 2004

I talked about this recipe HERE.

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