White Bean and Chicken Chili

Yield: 8 servings

Serving size:  about 1 cup

Ingredients:

  • 1 Tbsp. canola oil
  • 2 cups yellow onion, diced
  • 1 ½ Tbsp. chili powder
  • 1 Tbsp. garlic, minced
  • 1 ½ tsp. ground cumin
  • 1 tsp. dried oregano
  • 3 (15-ounce) cans Great Northern or Cannellini beans, rinsed and drained
  • 4 cups fat-free, less-sodium chicken broth
  • 3 cups cooked chicken, chopped or shredded
  • 1 (10-ounce) can diced tomatoes & green chilies (like Ro-Tel)
  • 1/3 cup fresh cilantro, chopped
  • 2 Tbsp. fresh lime juice
  • ½ tsp. salt
  • ½ tsp. ground black pepper
  • 8 lime wedges (optional)

Directions:

  1. Heat oil in a large Dutch oven or pot over medium-high heat.  Add onion; sauté 10 minutes or until tender and golden. 
  2. Add chili powder, garlic, and cumin; sauté for 2 minutes. 
  3. Add oregano and beans; cook for 30 seconds. 
  4. Add broth; bring to a simmer. 
  5. Cook 20 minutes.
  6. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. 
  7. Return pureed mixture to pan. 
  8. Add chicken and diced tomatoes, and cook 5 minutes or until thoroughly heated. 
  9. Remove from heat. 
  10. Add chopped cilantro, lime juice, salt, and pepper, stirring well. 
  11. Garnish with lime wedges, if desired.

Nutrition Facts Per Serving:

  • 286 calories
  • 6g fat
  • 1.2g sat. fat
  • 435mg sodium
  • 24g carbohydrate
  • 5.5g fiber
  • 32g protein