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Chicken Chili

A hearty white chili that can be made stovetop in a couple of hours, or all day in the crockpot.  If you use canned northern or other white beans, be sure to check the nutrition label if you are watching your sodium intake, you may need to rinse the beans first and then add extra water to the pot.  This recipe calls for whole spices but you can use ground spices (half the amount) but do not add them until the last 10 minutes of cooking or all their flavor will cook away.  If you cook this in the crock pot, you can skip the first steps in the procedure and leave out the cooking oil from the list of ingredients.  You can bump up the amount of veggies by adding chopped celery, carrots and green peppers, too.  Add them about half way through cooking.

Once cooked and cooled, this freezes quite well for a meal at a later date.

Ingredients:

1 Tbsp cooking oil
3 pounds boneless, skinless chicken breasts, cut into bite-sized cubes
1 cup chopped onion
2 cups sodium free chicken broth
5 (15 oz) cans great northern beans, undrained and divided
1 Tbsp garlic powder
1 Tbsp whole cumin seed
2 tsp whole coriander seed
2 tsp crushed red pepper (optional)
1 Tbsp dried oregano

Procedure:

Place the cooking oil in a large pot and add the cubed chicken.  Cook over medium heat, stirring often, until the chicken is lightly browned.  Then add the onions and cook until the onions are translucent and then drain and set the mixture aside.  Add the chicken broth to the pot and bring to a boil and add 3 cans of the white beans and the whole spices and garlic powder.  Stir in the cooked chicken and onion mixture, reduce heat and simmer for at least 30 minutes.  Then add another can of beans (or add 2 cans for a really thick chili), and simmer another 30 minutes.  Add oregano and crushed red pepper or ground black pepper during the last 10 minutes of cooking.

Serving Size:  1/10th or recipe contains approximately (about 1 3/4 cups)
503 calories, 51 g protein, 8 g fat (2 g saturated), 56 g carbohydrate, 83 mg sodium, 64 mg cholesterol
 
Diabetic Exchanges - 7 protein, 2 fat, 4 starch/bread

10 servings

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