Chicken and Navy Bean Chili
Add a little jalapeno if you like it hot.

Serves 6 - about 3/4 cup chili
  • 1 teaspoon cooking oil
  • 1 1/2 cups finely chopped onion
  • 3 garlic cloves, minced
  • 2 cups low sodium chicken broth
  • 5 teaspoons green Tabasco sauce
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 1/2 pounds boneless skinless chicken breast halves
  • 1 to 2 teaspoons masa harina
  • 1 - 15 ounce can white navy beans, rinsed and drained
  • 1/2 cup reduced fat sour cream
  • 2 tablespoons chopped scallions (green parts only)
  • 3 tablespoons minced fresh cilantro (optional)
  • Lime wedges (optional)

Heat oil in a Dutch oven over medium heat. Add chopped onion and garlic to pan; cook 5 minutes or until onion is tender, stirring occasionally. Add broth, hot pepper sauce, salt, and chicken to pan; bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Remove chicken from broth mixture and let chicken cool.

Add masa harina and beans to broth mixture, stirring with a whisk; simmer 15 minutes. Mash 1/4 cup beans against side of pan.

Cut cooled chicken into bite-sized pieces. Add chicken to pan and simmer 5 minutes or until the mixture thickens, stirring frequently. Top each serving with 1 tablespoon sour cream; sprinkle with green onions and cilantro amd serve with lime wedges if desired.

Per Serving (per 3/4 cup with 1 tablspoon light sour cream): 249 Calories; 3g Fat (10.1% calories from fat); 1g Saturated Fat; 36g Protein; 21g Carbohydrate; 5g Dietary Fiber; 67mg Cholesterol; 745mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.


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