Recipes that are successful are simple and easy to prepare besides having a great taste and nutritional profile.
I am dedicating the next set of blogs to creating recipes: the process it takes to create and formulate them for the next book. I welcome your thoughts and suggestions as I continue on the journey to creating tasty recipes geared towards improving your health.
Here is our first entry and I hope you enjoy it as much as we did.
White Chicken Chili
Susan came to me and mentioned one of her clients was raving about the “White Chicken Chili” she had tasted at a recent party.
How do you come up with a white chili that is not high fat and has a good protein to carbohydrate ratio for those with insulin resistance and/or diabetes?
We strategized with figuring out the balance of ingredients, trying to keep the serving size reasonable and nutritionally healthy. Our final result is a “White Chicken Chili” with a mild, spicy initial bite developing into a light flavorful ending. Bon appétit!
Servings: 10 one-cup servings
Prep Time: 30 mins (not including bean soak 4 hours)
Cook Time: 90-120 mins
1 pound-2 ½ cups white/pinto beans
32 ounces low sodium chicken broth
1 tablespoon butter
1 tablespoon olive oil
1 large yellow onion, chopped
2 cloves minced garlic
1 tablespoon oregano
1 tablespoon cumin
½ tsp chili powder
8 ounce can chopped green chilies
1 cup water
1 pound chicken breast, chopped
10 tablespoons white grass-fed cheddar cheese (topping)
Soak beans for a minimum of 4 hours with at least one change of the water.
Rinse and drain beans. Place beans and chicken stock in a large pot and bring to a boil.
In a large, heavy skillet sauté chopped onion in butter and oil until golden brown, about 2-4 minutes. Add in garlic and dry spices and stir for an additional 1-2 minutes. Add in green chilies and if necessary deglaze the pan with some additional water.
Add chicken to onion mixture and brown, 4-6 minutes. Add chicken/onion mixture to beans and add remaining water. Bring to boil, and reduce to simmer, covering the pot. If chili becomes too thick, continue to add small portions of water
Continue simmering for 1 ½ to 2 hours or until desired doneness.
Portion into 1 cup servings and top each with 1 tablespoon of cheese.
Protein 27 grams
Total Carbohydrates 33 grams
Total Fat 8 grams
Fiber 12 grams
Sodium 275 mg.
AuthorJeffrey | Comment1 Comment | Share ArticleShare Article
tagged TagCreating A Recipe, TagWhite chicken chili, Tagdiabetes, Taggrass-fed cheese, Taghealhty food, Taginsulin resistance, Tagsaving money on food, Tagtasty food in CategoryRecipes