December 07, 2008

RECIPE ~ White Chipotle-Chicken Chili (Phase 1)

From author Cynnara Tregarth:

I'm currently trying to get healthy before having the Lapband surgery and one of the things they recommend is a high protein, high veggie diet. Because protein is harder to break down, it actually burns more calories. So, I discovered this recipe in the South Beach Diet that fits the bill for me. Hopefully you'll enjoy it too.

Cynnara Tregarth

White Chipotle-Chicken Chili (Phase 1)

Makes 6 servings

Chipotle peppers are jalapeƱos that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Hispanic or ethnic-foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds from the peppers before adding.

1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 boneless, skinless chicken-breast halves (1 3/4 pounds), cut into 1" chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 (14.5-ounce) cans white kidney or cannellini beans, drained (save 1/2 cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
1/2 cup nonfat half-and-half
Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves

Warm oil in a large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onions to one side; add chicken to skillet and sprinkle with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring.

Increase heat to medium-high. Add 2 cans of beans and draining liquid, 1 1/4 cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through.

Meanwhile, combine remaining 1 can of beans and 3/4 cup broth in bowl of food processor. Puree until smooth, then add to soup in pot, along with half-and-half. Simmer a few minutes, stirring, until ingredients are warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro.

Nutritional information
360 calories
5 g total fat (1 g sat)
85 mg cholesterol
33 g carbohydrate
41 g protein
8 g fiber
671 mg sodium

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