Chicken Chili

Chicken Chili

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From: Diabetic Living Magazine

Let your slow cooker do the work for this zesty chicken chili with white kidney beans, sweet and hot peppers, and lots of herbs and spices.

Ingredients 3 servings

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Original recipe yields 3 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 8 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
  • 1 (15 ounce) can white kidney beans (cannellini) or Great Northern beans, rinsed and drained
  • ¾ cup reduced-sodium chicken broth
  • ½ cup water
  • ¼ cup chopped onion
  • ⅓ cup chopped green sweet pepper
  • 1 small fresh jalapeño chile pepper, seeded and finely chopped (see Tips)
  • ¼ teaspoon ground cumin
  • ¼ teaspoon dried oregano, crushed
  • ⅛ teaspoon ground white pepper
  • 1 clove garlic, minced
  • 2 tablespoons chopped tomato
  • 2 tablespoons sliced green onion
  • 2 tablespoons shredded reduced-fat Monterey Jack cheese ( ½ ounce)

Preparation

  • Prep

  • Ready In

  1. Lightly coat an unheated medium skillet with cooking spray. Heat skillet over medium-high heat. Brown chicken in hot skillet; drain chicken, if necessary.
  2. In a 1- ½-quart slow cooker combine chicken, beans, broth, the water, onion, sweet pepper, chile pepper, cumin, oregano, white pepper, and garlic.
  3. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2- ½ to 3 hours. If no heat setting is available, cook for 4 to 5 hours. Sprinkle each serving with tomato, green onion, and cheese.
  • Tips: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 194 calories; 2 g fat(1 g sat); 7 g fiber; 23 g carbohydrates; 28 g protein; 12 mcg folate; 47 mg cholesterol; 2 g sugars; 264 IU vitamin A; 18 mg vitamin C; 87 mg calcium; 2 mg iron; 446 mg sodium; 472 mg potassium
  • Nutrition Bonus: Vitamin C (30% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 2½ lean meat

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