Chicken Chili - 24g Carbs, 7g Fiber, 5g Sugar
Recipe Source: Washington chef-restaurateur Barbara Black...
whose son is diabetic... VIA The Washington Post, February 2, 2011
There is lots of heat and spice in this reduced-fat version.
MAKE AHEAD: The chili's flavor improves/mellows a bit after a day
or two in the refrigerator.
Course: Main Course
Features: Healthy
Makes: about 8 1/2 cups
Servings: 6 - 8
1 or 2 Tbsp canola oil
1 large onion, coarsely chopped (1 1/4 to 1 1/2 cups)
1 large jalapeno pepper, stemmed, seeded and minced
6 to 8 cloves garlic, minced
3 to 5 Tbsp cumin seeds, toasted, then ground (see NOTE)
3 to 5 Tbsp ancho chili powder
2 Tbsp dried oregano
1 Tbsp garlic powder
1 (28oz can) whole peeled tomatoes, preferably San Marzano
variety, coarsely chopped, with juices
1 (10oz can) Rotel brand Tomatoes and Green Chilies, with juices
1 1/2 cups low-salt or no-salt-added chicken broth
4 cups shredded skinless roast chicken (from 1/2 roast chicken)
2 cups cooked white beans, either homemade OR
no-salt-added, such as Eden brand
Leaves from 1 bunch cilantro, coarsely chopped (a generous 1 cup)
Freshly squeezed juice from 1 lime (about 2 teaspoons)
Salt
Freshly ground black pepper
Add enough of the oil to coat the bottom of a large Dutch oven; place
over medium heat. Once the oil starts to shimmer, add the onion and
jalapeno pepper; cook for 10 to 12 minutes, stirring occasionally, until
the onion is translucent. Stir in the minced garlic (to taste) and cook
for several minutes, until it is fragrant, then add the toasted ground
cumin and chili powder to taste, the oregano and garlic powder, stirring to incorporate.
Add the tomatoes (San Marzano and Rotel), their juices and the broth; cook
for 20 minutes, stirring occasionally. Reduce the heat to medium-low; stir
in the shredded chicken, beans, cilantro and lime juice. Once the chicken
and beans have heated through, season with salt and pepper to taste.
Divide among individual bowls; serve hot.
NOTE:
Heat the cumin seeds in a small dry skillet over medium-low heat for
about 4 minutes or until they are fragrant, shaking the skillet to
make sure they don't burn. Cool completely, then grind to a coarse
powder in a designated spice grinder.
Makes: about 8 1/2 cups
Servings: 6 - 8
Nutrition per Serving:
290 Calories, 6g Total Fat, 1g Saturated Fat, 65mg Cholesterol,
450mg Sodium, 24g Total Carbs, 7g Dietary Fiber, 5g Sugar, 29g Protein
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