Ingredients for Abby's White Chili Low Fat
- 1 tablespoon olive oil
- 1 medium chopped onion
- 2 stalks chopped celery
- 2 cloves minced garlic
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon ground coriander
- 2 tablespoons all-purpose flour
- 4 cups chicken broth
- 1 (12-ounce) can evaporated 2% milk
- 1 (15-ounce) can cannellini beans (white beans), drained and rinsed
- 1 (4-ounce) can diced green chilies
- 1 teaspoon salt and 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (or more, to taste)
- 1/2 cup sour cream
- 1/4 cup chopped fresh cilantro
- Brown rice blend (for serving)
- 1 tablespoon PAM cooking spray
- 4 boneless, skinless chicken breasts (about 1.5 lbs total)
- 1/2 cup lentils (optional)
- Cheddar or Monterey Jack cheese (for garnish)
- Chopped green onions (for garnish)
- Wild rice blend (for serving)
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How to Make Abby's White Chili Low Fat
- Heat a large stock pot over medium heat. Add 1 tablespoon of PAM cooking spray.
- Add 1 tablespoon olive oil, 1 medium chopped onion, 2 stalks chopped celery, and 2 cloves minced garlic.
- Cook and stir for 4-5 minutes, until vegetables are softened.
- Add 2 tablespoons chili powder, 1 tablespoon ground cumin, 1 teaspoon dried oregano, and 1 teaspoon ground coriander to the vegetables.
- Mix well and cook for 1 minute.
- Add 2 tablespoons all-purpose flour and stir until vegetables are well coated.
- Stir in 4 cups chicken broth and 1 (12-ounce) can evaporated milk.
- Bring the mixture to a boil.
- Reduce heat to medium and simmer, uncovered, for 5 minutes.
- Add 1 (15-ounce) can cannellini beans (drained and rinsed), 1 (4-ounce) can diced green chilies, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1/4 teaspoon cayenne pepper (or more, to taste).
- Reduce heat to medium-low.
- Cover and simmer for 15 minutes, stirring occasionally.
- Remove the chili from the heat.
- Stir in 1/2 cup sour cream and 1/4 cup chopped fresh cilantro.
- For added protein: Cook 4 boneless, skinless chicken breasts (about 1.5 lbs total) in a toaster oven at 375°F for 30 minutes, or until cooked through. Cube and add half to each serving of chili (reserve the rest for another meal).
- Optional: Stir in 1/2 cup lentils during step 10.
- Add more broth if the chili becomes too thick.
- Garnish with cheddar or Monterey Jack cheese and chopped green onions, if desired. Serve with a side of wild rice and brown rice blend for a complete meal.
Nutrition Information (Approximate per serving)
Sodium
13 g
Sugar
11g
Fat
21g
Carbs
24g
