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White Bean Chili

Yield 4 servings (serving size: 1 1/2-cup)

Ingredients

  • 1/4 pound drained Great Northern beans
  • 2 (14 1/4-ounce) cans no-salt-added chicken broth
  • Vegetable cooking spray
  • 2 teaspoons vegetable oil
  • 1 cup chopped onion
  • 1/2 cup sliced green onions
  • 2 cloves garlic, minced
  • 1 pound freshly ground raw chicken breast
  • 1 cup fresh or frozen whole-kernel corn
  • 1 tablespoon chili powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1 (4 1/2-ounce) can chopped green chiles
  • 2 tablespoons yellow cornmeal
  • Chopped green onions (optional)

Nutrition Information

  • calories 344
  • caloriesfromfat 13 %
  • fat 4.8 g
  • satfat 1 g
  • monofat 1.2 g
  • polyfat 1.8 g
  • protein 35.6 g
  • carbohydrate 38.6 g
  • cholesterol 66 mg
  • sodium 400 mg

How to Make It

  1. Sort and wash beans; place beans in a large Dutch oven. Cover with water to a depth of 2 inches above beans. Bring to a boil; cover, remove from heat, and let stand for 1 hour. Drain beans, and return to Dutch oven. Add chicken broth; bring to a boil. Cover, reduce heat, and simmer 1 hour or until beans are tender. Remove 1/4 cup cooked beans, and mash with a fork. Return mashed beans to Dutch oven.

  2. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot; add chopped onion, sliced green onions, and garlic; sauté until tender. Add chicken; cook until chicken is no longer pink, stirring until it crumbles. Add chicken mixture to beans in Dutch oven; stir well. Add corn and next 4 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes. Sprinkle cornmeal over chili; cook until thickened, stirring often. To serve, ladle into individual bowls, and top with chopped green onions, if desired.

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