–– from the South Beach diet cookbook
White Bean Chipotle Chicken Chile
A healthy twist on a spicy classic, this terrific dish tastes even better the next day.
Tip: Chipotle peppers are jalapeŇos that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Latin or ethnic foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds before adding peppers.
Serves 6
Ingredients
1 tbsp extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken breast halves (1 ľ lb), cut into 1-inch chunks
2 tsp chili powder
2 tsp ground cumin
Salt and black pepper
3 cans (14.5-oz size) white kidney or cannellini beans, drained (save ˝ cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 tsp canned chipotle chili, seeded and minced
˝ cup nonfat half-and-half
Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves
Instructions
1. Warm oil in large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onion mixture to one side; add chicken to skillet; sprinkle mixture with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.
2. Increase heat to medium-high. Add 2 cans of the beans and draining liquid, 1 Ľ cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.
3. Meanwhile, combine remaining 1 can beans and ľ cup broth in bowl of food processor. Puree until smooth. Add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until warmed through and flavors incorporated. Serve hot; garnish with cheese and cilantro.
Nutritional Information:
360 calories
41g protein
33 g carbohydrate
8 g fiber
5 g total fat
1g saturated fat
85 mg cholesterol
671mg sodium
Low-Fat White Bean Chipotle Chili
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