White Chicken Chili With Tomato Salsa

1 onion chopped

1 teaspoon minced garlic

2 (15 ounce) cans Great Northern Beans, rinsed and drained (divided use)

4 cups fat-free low sodium chicken broth (divided use)

1 teaspoon chili powder

½ teaspoon ground cumin

½ teaspoon dried oregano leaves

1 (4-ounce) can diced green chilies, drained

1 cup corn

1 ½ cups cooked , chopped, skinless chicken breast

1 ½ cups chopped tomatoes

2 tablespoons chopped cilantro

½ teaspoon minced garlic

¼ cup chopped red onion

In a large nonstick saucepot, sauté the onion and garlic over medium heat for 5 minutes or until tender, stirring constantly.

In a blender or food processor, blend 1 can of beans and 1 cup broth until smooth. Add to the saucepot, then stir in the other can of beans, 3 cups broth, chili powder, cumin, oregano, chilies, corn and chicken. Bring to a boil, then reduce heat and cook for 5 minutes.

Meanwhile, in a medium bowl, combine the tomatoes, cilantro, garlic and red onion to make the salsa topping. Top individual servings with 2 tablespoons salsa.

Refrigerate remaining salsa for another use.

Exchanges per serving: 1 ½ starch, 1 very lean meat.

Nutrients per serving: 175 calories, 15 calories from fat, 2 g total fat, 0 g saturated fat, 22 mg cholesterol, 435 mg sodium, 23 g total carbohydrate, 8 g dietary fiber, 3 g sugars, 16 g protein.

Recipe reprinted, with permission, from the American Diabetes Association. Trim & Terrific Diabetic Cooking by Holly Clegg (Alexandria, American Diabetes Association, 2007).