Dietitian's tip: To add more variety in flavor, color and texture, add several different beans, including kidney, garbanzo or black beans, or add more chopped vegetables, such as carrots and celery. If you add these vegetables, increase the amount of chicken broth to accommodate the added ingredients.
- 1 can (10 ounces) white chunk chicken
- 3 cups cooked white beans
- 1 can (14.5 ounces) low-sodium diced tomatoes
- 4 cups low-sodium chicken broth
- 1 medium onion, chopped
- 1/2 medium green pepper, chopped
- 1 medium red pepper, chopped
- 2 garlic cloves, minced
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- Cayenne pepper, to taste
- 6 tablespoons shredded reduced-fat Monterey Jack cheese
- 3 tablespoons chopped fresh cilantro
- 6 ounces low-fat baked tortilla chips (about 65 chips)
In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.
Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.
Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.
Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 6 to 8 chips with each serving of chili).
Nutritional analysis per serving
|Serving size: About 1.5 cups|
|Total fat||4 g||Total carbohydrate||41 g|
|Saturated fat||1 g||Dietary fiber||7 g|
|Monounsaturated fat||1 g||Protein||19 g|
|Protein and dairy||1|
|Meat and meat substitutes||2|
|Meats, poultry and fish||2|
|Nuts, seeds and dry beans||2|