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White Bean Basil Chicken ChiliWhite Bean Basil Chicken Chili

Prepared by: Tammy Roberts,
Nutrition Specialist,
University of Missouri Extension
September 25, 2016

 

Yield: 6 servings (1 cups per serving)

 

Ingredients

  • 4 large radishes
  • 1 pound boneless chicken pieces
  • 1 medium onion
  • 2 cloves garlic
  • 1 medium tomato
  • 1 large lime
  • 1/4 cup fresh cilantro leaves
  • 1 Tablespoon fresh basil
  • 2 (15.5-ounce) cans great northern beans, no salt added
  • 2 Tablespoons canola oil
  • 4 cups low-sodium chicken broth
  • 1 teaspoons chili powder
  • 1 teaspoons ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

 

Preparation

  • Remove any skin and excess fat from chicken pieces. Cut chicken into -inch cubes.
  • Rinse, peel and finely chop onion. Peel and mince garlic. Rinse, core, remove seeds and chop tomatoes.
  • Rinse lime and cut in half. In a small bowl, squeeze juice from one half. Discard seeds. Rinse and chop cilantro and basil. In a colander, drain and rinse beans.
  • In a large pot over medium heat, heat oil. Add onion and garlic. Cook until onion is tender, about 5 minutes. If onion or garlic start to brown, lower heat.
  • Add chicken, beans, broth, spices, tomato, lime juice, basil and cilantro. Stir. Bring to a boil. Reduce heat and cover. Simmer for 1 hour, stirring occasionally.

  • *To use pre-cooked chicken, measure 1 cups.

 

Nutrition information per serving (3 pinwheels)

Calories: 300

Total Fat: 9g

Saturated Fat: 1g

Protein: 25g

Carbohydrates: 29g

Fiber: 10g

Sodium: 290mg

 

Related recipes:
Whole Chicken in a Slow Cooker
Simple Chicken Soup

 

Source: Share Our Strength’s Cooking Matters Program

 

Back to recipes index

 

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, September 26, 2016