8 servings/serving size: 1 cup
Leftover of rotisserie chicken and canned chicken broth speed up this amazing chili. Serve it with a dollop of salsa and sprinkle of shredded reduced-fat cheddar cheese. The salsa is great with chicken or fish, too.
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).