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417 Health Recipes: White Chili

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Recipe Summary:


Preparation time: 45 minutes
Active time: 10 minutes
Serving size: 6 servings, 1/3 cups each

 

 

 

Ingredients:

  • 1 tablespoon canola oil
  • 1 1/2 cups chopped onion
  • 2 4-ounce cans chopped green chiles
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/8-1/4 teaspoon cayenne pepper
  • 3 15-ounce cans great northern beans, rinsed
  • 4 cups reduced-sodium chicken broth
  • 4 cups diced cooked skinless turkey, or chicken
  • 2 tablespoons cider vinegar

 

Directions:

  • Heat oil in a large pot or Dutch oven over medium-high heat.
  • Add onion; cook, stirring occasionally, until softened, about 5 minutes.
  • Stir in chiles, oregano, cumin and cayenne. Cook, stirring occasionally, for 5 minutes.
  • Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes.
  • Add turkey (or chicken) and vinegar; cook for 5 minutes more. Serve.

 

Nutrition

Per serving:

  • 453 calories
  • 6 g fat (2 g salt, 2 g mono)
  • 68 mg cholesterol
  • 44 g carbohydrates
  • 0 g added sugars
  • 44 g proteins
  • 9 g fiber
  • 213 mg sodium
  • 965 mg potassium

 

Nutritional Bonus:

  • Niacin (80% daily value)
  • Fiber (45% dv)
  • Vitamin C (30% dv)
  • Iron (25% dv)

 

Exchanges:

3 starch, 1 vegetable, 5 very lean meat

 

Recipe from eatingwell.com

 

Sources:

http://www.eatingwell.com/recipes/white_chili.html

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