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White Chicken Chili

Try this healthy 30-minute meal with "planned-over" chicken or turkey.

Ingredients

  • 3 Tbsp. vegetable oil
  • 1 medium onion, chopped
  • 1 (4-ounce) can diced green chilies, drained
  • 3 Tbsp. all-purpose flour
  • 2 tsp. ground cumin
  • 1 (14.5-ounce) can low-sodium chicken broth
  • 2 (16-ounce) cans Great Northern beans, drained and rinsed*
  • 1 1/2 c. chopped, cooked chicken (or substitute turkey)
  • Optional toppings: shredded cheese, sour cream, salsa

Directions

Heat oil in a large skillet over medium-high heat. Add the onion and sauté until tender. Add the chilies, flour and cumin; cook and stir for two minutes. Add the chicken broth and mix well. Add the beans and bring to a boil. Reduce heat and simmer for 10 minutes or until lightly thickened. Add the chicken and heat through. Garnish with cheese, low-fat sour cream and salsa, if desired.

*You may substitute soaked, dry beans

 

Makes six servings.

Per serving: 338 calories, 10 grams (g) fat, 37 g carbohydrate and 9 g of fiber.

Recipe source: Canned Food Alliance; www.mealtime.org

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