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Chicken and White Bean Chili

posted Feb 6, 2017, 9:20 AM by Tracy Ducker, MS, RDN   [ updated Feb 6, 2017, 9:21 AM ]

Chicken and White Bean Chili

Trans Fat Free, Good Source of Iron

                                                                                                                                                                           Yield: ~8 servings 


1 can white beans, drained and rinsed
½ lb green chili peppers
1 medium red onion, diced
¾ cup fresh celery, diced
½ Tbsp garlic, minced
1 Tbsp fresh oregano leaves
4 Tbsps margarine
½ cup all-purpose flour
1 cup reduced sodium chicken broth
2 lbs skinless chicken breast, boiled, chopped or shredded
2 cups frozen corn
2 Tbsps ground coriander
3 Tbsps chili powder
½ Tbsp ground cumin


1. Place the chicken in a pot. Add enough water to cover the chicken. Bring the pot to boiling on medium-high heat; reduce the heat. Cover the pot and simmer until the chicken is no longer pink (about 15 to 20 minutes).
2. Drain, rinse, and reserve white beans.
3. Dice the onion and celery. Mince the garlic.
4. In another pot sauté the onion, celery, garlic and the oregano in the margarine over medium heat, stirring occasionally, for 10 to 15 minutes or until the vegetables are softened. Add the flour and the chicken, cook the mixture over low heat, stirring for 10 to 20 minutes or until the flour is golden. Stir in the chicken broth.
6. In a food processor puree 1/3 of the corn, add the puree to the chili with the remaining corn, the coriander, the chili powder, the cumin, and reserved beans, and simmer the chili, stirring, for 15 minutes.
7. Add salt and adjust the seasoning to taste.

Nutrition per serving (~ 1 cup)

220 calories, 10g fat, 4g saturated fat, 30mg cholesterol, 580mg sodium, 16g carbohydrates, 2g fiber, 3g sugar, 15g protein, 0% DV of Vitamin D, 4% DV of calcium, 6% DV of iron, 6% DV of potassium.