Low-Fat Recipes
Low-fat White Chili Recipe
Ingredients
1 tablespoon vegetable oil
2 large red or green bell peppers, seeded and chopped
2 large onions, chopped
2 cloves garlic, minced
2 teaspoons minced ginger root
2 Jalapeno chilies, minced
1 teaspoon dried thyme leaves
1 teaspoon dried oregano leaves
1 pound boneless, skinless chicken breast, cubed (3/4-inch cubes)
2 tablespoons flour
2 cups low-fat chicken broth
2 (15-ounce) cans great northern beans, rinsed and drained
Salt and fresh ground black pepper, to taste
Green Tomato Salsa (click for recipe)
Fat-free sour cream, for garnish
Instructions
In a large saucepan over medium heat, heat oil Add peppers onions, garlic,
ginger root, chilies, thyme and oregano and saute 8 minutes until tender. Add
chicken and saute 5 minutes, sprinkle with flour and cook 1 to 2 minutes longer.
Add chicken broth and beans to saucepan; heat to boiling. Reduce heat and
simmer, uncovered, 10 minutes until chicken is tender. Season with salt and
pepper. Serve with Green Tomato Salsa and sour cream.
Per serving (without Green Tomato Salsa) : 225 calories, 4 percent calories from
fat, 21 grams protein, 28 grams carbohydrates, 6 grams total fiber, 3 grams
total fat, 31 milligrams cholesterol, 75 milligrams sodium.
Per serving (with Green Tomato Salsa): 242 calories, 13 percent calories from
fat, 21 grams protein, 31 grams carbohydrates, 7 grams total fiber, 4 grams
total fat, 31 milligrams cholesterol, 76 milligrams sodium.
Yield: 8 servings
