Health & Wellness Tips For Weight Maintenance

White Chicken Chili

Recipe

Serves 5-6

-2 Cans (15 ounces each) of Great Northern Beans

• -Very high in dietary fibers(++)

• -High in sodium levels(-)

-2-3 Boneless/Skinless chicken breast, cooked and shredded

• -High in protein, vitamin B6(++)

• -Very high in niacin and selenium(++)

• -No sugar(+)

-2-4 ounces Monterrey Jack cheese (shredded)

• -Very high in saturated fats(-)

• -High in calcium(+)

- 1 cans (roughly 10oz. each) of chicken broth, or chicken base bouillon

-2 tablespoon Virgin Olive Oil(+)
-1 medium onion, or 1/3 of large sweet onion, diced
-garlic cloves, or 3-5 teaspoons of minced garlic
-1/2 cup of green onions, chopped
-7 ounce can of green chiles, chopped. Located within Hispanic food sections of the grocery.
-2-3 teaspoons ground cumin spice
-2 teaspoons oregano
-1 5 ounce can water chestnuts, diced small. (I only use half the content of this can). Located near tuna cans.
-a dash of black pepper, to your preference
-a dash of cayenne pepper(optional), to your preference

*[Optional: Some may want to top theirs with sour cream, and additional cheese. Also, I like to put red/green/yellow bell peppers in for color.]

I made this dish for the first time at my last BBQ this past weekend. It was a hit. I served it in small portions(4 oz. cups).

Directions: Heat olive oil in wok or deep stainless skillet; saute onions. Add to that, garlic, chiles, cumin, oregano, pepper and cayenne spices; sauteing for a few more minutes. Add beans with liquid, chicken broth, green onions, and diced water chestnuts. Bring to a boil for 10 minutes, and to a lower simmer for 30 minutes. You can add 1/4 stick of butter(no salt) for extra flavoring. May simmer longer at lower heat.

Add shredded chicken(cooked) and shredded cheese. Stirring til cheese is melted.

Nutrition: Per serving, this meal has good calorie numbers. It’s high in protein and dietary fibers. But, be careful with the sodium content. You can always substitute ingredients with more healthier choices such as low sodium, no fat, or low cholesterol brands.

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