Wednesday, November 30, 2011

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

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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

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