Power Up: White Kidney Beans

Power Up: White Kidney Beans

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White Chili for a White Winter

– Ingredients-
  • 1 tbsp olive oil
  • 2 small onions (approx. 1 cup diced)
  • 3 chicken breasts cut up into small pieces (Left over cooked chicken can be added)
  • 1/2 tsp cumin powder
  • 1 tsp chili powder
  • 1 tsp red pepper flakes
  • 21/2 cups hot vegetable stock
  • 1 19 oz can white kidney beans, drained and rinsed
  • 1 19 oz can chickpeas, drained and rinsed
  • 1 cup red kidney beans, drained and rinsed (optional for colour)
  • A pinch of salt and fresh ground white pepper, (or black pepper) to taste
– Directions –
  1. Add oil to a preheated large nonstick sauté pan. Add onions and cook over medium heat until  translucent.
  2. Add chicken breast to the onions and continue cooking for two or three minutes until chicken  starts to cook through, yet it doesn’t go brown. Add all three seasonings and stir until you can  smell them. Carefully add hot vegetable stock, (or water) and bring to a boil then reduce to a simmer. Add your white kidney beans and chickpeas.
  3. Let simmer for a few minutes then add two ladles of your chili to a blender, and pulse until  liquid state. Be careful, lid will want to blow off, so just pulse the blender slowly. Return to pan, add red kidney beans for a little colour. This step is optional–omit if you just want white chili.
  4. Simmer chili until thick and saucy.
  5. Season with salt and pepper.
– Nutritional Analysis –

Nutritional content per serving (excluding unknown items): 508 Calories; 5g Fat (9.0% calories from fat); 37g Protein; 81g Carbohydrate; 18g Dietary Fiber; 26mg Cholesterol; 756mg Sodium.
Exchanges: 5 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 Fat.

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