Make this. It's a winner. 4.5 Bowls!
This white chili recipe uses hot pepper sauce made from jalapeños; it's milder than the red hot pepper varieties. Stirring frequently toward the end of cooking time prevents the bean-thickened broth from sticking to the bottom and scorching. Serve with Spicy Jalapeño Corn Bread.
Yield: 6 servings (serving size: about 3/4 cup chili, 4 teaspoons yogurt, and 1 teaspoon green onions)
2 teaspoons canola oil
1 1/2 cups chopped onion (about 1 large)
1 Red Bell Pepper (I added this! Just saute it with the onion)
3 garlic cloves, minced
2 cups fat-free, less-sodium chicken broth
5 teaspoons green hot pepper sauce (such as Tabasco)
1/2 teaspoon kosher salt
1 1/4 pounds skinless, boneless chicken breast halves
2 tablespoons stone-ground cornmeal
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup plain fat-free yogurt (Omitted)
2 tablespoons thinly sliced green onions (about 1)
Lime wedges (optional)
1. Heat oil in a Dutch oven over medium heat. Add chopped onion and garlic to pan; cook 5 minutes or until onion is tender, stirring occasionally. Add broth, hot pepper sauce, salt, and chicken to pan; bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Remove chicken from broth mixture; cool.
2. Add cornmeal and beans to broth mixture, stirring with a whisk; simmer 15 minutes. Mash about 1/4 cup beans against side of pan. Cut chicken into bite-sized pieces. Add chicken to pan; simmer 5 minutes or until mixture thickens, stirring frequently. Top each serving with yogurt; sprinkle with green onions. Serve with lime wedges, if desired.
CALORIES 198 (19% from fat); FAT 4.1g (sat 0.8g,mono 1.7g,poly 1.2g); IRON 1.6mg; CHOLESTEROL 56mg; CALCIUM 63mg; CARBOHYDRATE 14.3g; SODIUM 456mg; PROTEIN 24.8g; FIBER 3g
Cooking Light, SEPTEMBER 2008