White Bean Chicken Chili
Prep: 20 minutes • Cook: 45 minutes
Serves: 10 • Makes: about 14 cups
2 green and/or red bell peppers, diced
1 medium yellow onion, diced
1 tablespoon Morton & Bassett Spices chili powder
1 tablespoon dried marjoram
1 tablespoon Morton & Bassett Spices dried oregano
1-1/2 teaspoons ground cumin
1 teaspoon garlic powder
1 cup all-purpose flour
1-1/4 teaspoons salt
1/2 teaspoon Morton & Bassett Spices cayenne pepper
1/2 teaspoon ground black pepper
1 can (28 ounces) diced tomatoes, drained
6 cups rinsed and drained canned great Northern beans
6 cups less-sodium chicken broth
1 teaspoon fresh lemon juice
1 boneless, skinless chicken breast (about 8 ounces)
1/2 teaspoon jerk seasoning
1 teaspoon olive oil
Light sour cream, pico de gallo and cilantro leaves for garnish (optional)
1.In large saucepot, cook bacon over medium-high heat 4 to 5 minutes or until crisp, stirring frequently. Reduce heat to medium. Add bell peppers and onion, and cook 3 to 4 minutes, stirring frequently. Stir in chili powder, marjoram, oregano, cumin and garlic powder, and cook 1 minute. Stir in flour, salt, cayenne pepper and black pepper.
2.Add tomatoes, beans, broth and lemon juice, and bring to a simmer; simmer 20 minutes, stirring occasionally.
3.Meanwhile, sprinkle both sides of chicken with jerk seasoning. Heat oil in large nonstick skillet over medium-high heat. Add chicken and cook 3 to 4 minutes or until deep brown in color, turning once. Reduce heat to medium, and cook chicken 5 to 6 minutes longer or until internal temperature reaches 165°, turning occasionally. Cut chicken into 1/2-inch pieces.
4.Ladle chili into serving bowls and top with chicken. Garnish with sour cream, pico de gallo and cilantro, if desired.
Approximate nutritional values per serving:
316 Calories, 4g Fat (1g Saturated),
19mg Cholesterol, 892mg Sodium,
47g Carbohydrates, 10g Fiber, 22g Protein
Dietitian’s tip:
For a vegetarian chili, swap out the chicken and bacon for cubed firm tofu or tempeh. They provide the same amount of protein with no saturated fat. Instead of sour cream, top with avocado slices and a sprinkle of nutritional yeast which adds a cheesy flavor and an extra boost of nutrients!
