Cook’s Corner: White Bean Chicken Chili For A Fall Day

INGREDIENTS:

1. 4 slices turkey bacon, cut crosswise into 1/4 inch strips
2. 2 green and/or red bell peppers, diced
3. 1 medium yellow onion, diced
4. 1 Tablespoon chili powder
5. 1 Tablespoon marjoram
6. 1 Tablespoon oregano
7. 1 Teaspoon cumin
8. 1 teaspoon garlic powder
9. 3/4 cup all-purpose flour
10. 1 1/4 teaspoon salt
11. 1/2 teaspoon cayenne pepper
12. 1/2 teaspoon ground black pepper
13. 1 can (28 ounces) diced tomatoes, drained
14. 6 cups rinsed and drained canned great Northern beans
15. 6 cups low sodium chicken broth
16. 1 teaspoon lemon juice
17. 1 boneless skinless chicken breast (8 ounces)
18. 1/2 teaspoon jerk seasoning
19. 1 teaspoon olive oil
20. To garnish: low fat sour cream, pico de gallo and cilantro

 

PREPARATION:

• In large saucepot, cook turkey bacon over medium high heat 4-5 minutes or until crisp, stirring frequently.  Reduce heat to medium. Add bell peppers and onion, and cook 5-4 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.
• Add tomatoes, beans, broth and lemon juice and heat to simmering; simmer 20 minutes stirring occasionally.
• Meanwhile, sprinkle both sides of chicken with jerk seasoning.  Heat oil in large nonstick skillet over medium high heat.  Add chicken and cook 3-4 minutes or until deep brown in color, turning once.   Reduce heat to medium, and cook chicken 5-6 minutes longer or until internal temperature reaches 165 degrees, turning occasionally.  Cut chicken into 1/2 inch pieces.
• Ladle chili into serving bowls and top with chicken.  Garnish with sour cream, pico de gallo and cilantro, if desired.

Serving Size: ( 1 1/3 cups)

305 calories, 3g fat, 1g saturated fat, 15mg cholesterol, 530mg sodium, 46g carbohydrate, 10g fiber, 22g Protein

Source: Nutritious & Delicious