WHITE CHICKEN CHILI WITH LIME Servings: 6 1 tablespoon vegetable oil 1 cup finely chopped yellow onion 1 red bell pepper, cored and chopped 1 pound ground chicken or turkey 1 tablespoon minced garlic 1 1/2 tablespoons chili powder 1 tablespoon all-purpose flour 1 teaspoon ground cumin 1 teaspoon dried oregano 1/2 cup white wine (optional) 1 1/2 cups low-sodium chicken broth (use 2 cups if not using the wine) Two 15 1/2-ounce cans white beans, drained and rinsed 4 1/2-ounce can chopped green chilies (use less if you prefer a very mild chili) 1/2 cup reduced-fat sour cream Salt and ground black pepper To serve: Chopped scallions Chopped fresh cilantro Grated low-fat Monterey Jack cheese Lime wedges 1. In a large nonstick or stick-resistant skillet over medium, heat the oil. Reduce the heat to medium-low, add the onion and red pepper, and cook for 5 minutes, or until the onion is softened. Add the chicken and cook, breaking up any large pieces, until the chicken is no longer pink, about 5 minutes. 2. Add the garlic, chili powder, flour, cumin and oregano and cook, stirring, for 2 minutes. Add the white wine, if using, and the broth in a stream, whisking. Bring the mixture to boil and simmer for 10 minutes. 3. Meanwhile, use a fork to mash 1 cup of the beans. Add both the whole and mashed beans and the chilies to the chili and simmer for 10 minutes. Stir in the sour cream and cook until hot. Season with salt and pepper. 4. Ladle the chili into bowls and accompany at the table with scallions, cilantro, cheese and lime wedges. Nutrition information per serving: 410 calories; 120 calories from fat (29 percent of total calories); 13 g fat (4.5 g saturated; 0 g trans fats); 75 mg cholesterol; 41 g carbohydrate; 9 g fiber; 3 g sugar; 29 g protein; 430 mg sodium. __________________________
Posted on: Mon, 30 Sep 2013 23:19:20 +0000
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