White Chipotle Chicken Chili - 27g Carbs, 7g Fiber
From: South Beach Diet
This is a great dish to make-ahead when you know company is coming
(it freezes really well). Here it serves eight, but it can easily
be doubled for a bigger crowd. To freeze the chili for individual
meals, let it come to room temperature, then ladle into 2-cup freezer
containers. To serve, thaw the chili and reheat over low heat or in
the microwave.
Prep Time: 30 min
Cook Time: 35 min
Total Time: 1 hr 5 min
Servings: 8
2 Tbsp olive oil, extra-virgin
3 medium onions, chopped
4 large cloves garlic, minced
2 1/2 lb chicken breast, boneless, skinless, cut into 1-inch chunks
1 Tbsp chipotle chile pepper, ground OR chili seasoning
4 tsp cumin, ground
Salt, to taste
3 (19 oz cans) cannellini beans, drained and rinsed
3 cups chicken broth, fat-free, less sodium
1/2 cup half-and-half, fat-free
1/2 cup cheddar cheese, reduced-fat, shredded (2 oz)
1/4 cup cilantro, fresh, chopped
1. In a large Dutch oven, heat the oil over medium-low heat. Add the
onions and cook, stirring occasionally, until beginning to soften, 4
to 5 minutes.
2. Push the onions to one side of the pan, add the chicken, and sprinkle
with the chipotle chile powder, cumin, and salt to taste. Cook, stirring,
until most of the chicken is opaque on the outside, 5 to 6 minutes.
3. Stir in 3 cups of the beans and 2 cups of the broth. Increase the heat
to medium-high and bring to a simmer. Partially cover and cook until chicken
is cooked through, about 8 minutes.
4. Meanwhile, in a food processor, combine the remaining beans and
remaining 1 cup broth. Process to a smooth puree.
5. Stir the bean puree and half-and-half into the soup. Divide the soup
among 4 bowls and serve hot sprinkled with cheese and cilantro.
Tip:
If you want to prepare your own cooked white beans for this recipe,
you'll need 4 1/2 cups (from 2 1/4 cups dried).
Servings: 8
Nutrition per Serving:
371 Calories, 9g Total Fat, 3g Saturated Fat, 483mg Sodium, 27g Carbs,
7g Dietary Fiber, 43g Protein
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