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Recipe

White Chili

Adapted from Diane's White Chili, The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin, Ph.D. and Frances Towner Giedt, Bantam Books 1994

(makes 12 servings)

1pound (450 g) dried Great Northern beans, rinsed and picked over
7cups (1.75 l) fat-free low-sodium canned chicken broth
2medium onions, about 1/2 pound (225 g), chopped
3garlic cloves, minced
2tablespoons (30 ml) chopped fresh cilantro
2tablespoons (30 ml) chopped fresh mint
2tablespoons (30 ml) chopped fresh flat-leaf parsley
1bay leaf (optional)
1tablespoon (15 ml) ground cumin
1teaspoon (5 ml) crushed dried oregano
1teaspoon (5 ml) crushed dried thyme
1 to 2small jalapeņo chile pepper, seeded and minced
2pounds (900 g) boneless, skinless chicken breasts
Condiments:
chopped red onion
chopped fresh cilantro
plain nonfat yogurt

  1. Place the beans in a 5-quart (5 l) crockery slow cooker. Add cold water to cover beans by at least 4 inches (8 cm). Soak overnight or for at least 6 hours. Or put beans and water in a large pot and bring to a boil on top of the stove. Boil for 2 minutes, turn off the heat, cover, and let stand for 1 hour. Drain beans and place in slow cooker.
  2. Add 5 cups of the broth to the slow cooker, along with the onion, garlic, cilantro, mint, parsley, bay leaf (if using), oregano, thyme, and chile peppers. Stir well.
  3. Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours. If cooking on HIGH, stir after 2 hours of cooking time.
  4. About 30 minutes before chili will be done, in a large skillet, poach chicken breast in the remaining 2 cups (480 ml) chicken broth until just tender, about 15 minutes. Cool and cut chicken into bite-size pieces. Reserve chicken and broth.
  5. When beans are tender, remove about 3 cups of the beans and mash with a potato masher or in the food processor. Return mashed beans to the cooker and add the chicken pieces. Stir well. If cooking on LOW, change setting to HIGH. Add some of the reserved broth as needed to thin the chili to desired consistency (chili should be thick). Cook, uncovered, until chicken is heated through, about 10 to 15 minutes.
  6. Place condiments in individual serving bowls. To serve, ladle chili into soup bowls, offering condiments to spoon onto each serving.
Per 1-cup serving (without condiments):219 calories (15% calories from fat), 31 g protein, 4 g total fat (0.8 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 72 mg cholesterol, 72 mg sodium
Exchanges:4 lean meat, 1 carbohydrate (1 bread/starch)



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