Chili with white beans topcook.tomathouse.com
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 tbsp. minced garlic
- 3/4 cup diced onion
- 450 g boneless, skinless chicken breasts, finely chopped
- 1 tbsp. l. ground cumin
- 1 tbsp. l. dried oregano
- 0.5 tsp ground white pepper
- A pinch of red pepper flakes
- 450 g kale, stems trimmed, leaves coarsely chopped (about 5 cups)
- 1.5 cups chopped green chili peppers (fresh or canned)
- 1 liter of lightly salted chicken broth
- 2 x 425g cans white beans, rinsed
- Half a bunch of fresh cilantro, chopped
- Low-fat sour cream, sliced tomatoes and/or lime wedges, for serving
Preparation:
- Heat olive oil in a saucepan over medium heat. Add garlic and onion and cook for 2-3 minutes, until slightly softened. Add chicken, cumin, oregano, white pepper, and red pepper flakes. Season with salt and 1-2 teaspoons freshly ground black pepper. Cook, stirring, until chicken is browned, 3-4 minutes.
- Add the kale and cook, stirring occasionally, until slightly wilted, about 5 minutes.
- Add the chili and chicken broth and bring to a boil, stirring constantly. Reduce heat to medium and simmer, stirring occasionally, for about 20 minutes, until the liquid has thickened slightly. Add the beans and simmer for another 10 minutes. Add the cilantro.
- Divide the chili among bowls and drizzle with light sour cream, sliced tomatoes and/or lime wedges.
Nutritional value per serving: Calories 245, Total Fat 7g, Saturated Fat 1.5g, Protein 22g, Carbohydrates 23.5g, Fiber 8g, Cholesterol 38mg, Sodium 755mg, Sugars -g. |