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White Bean Basil Chicken Chilli

Description:

Beans are an inexpensive and easy-to-use source of protein that can be very versatile. They are nutrient dense and may help to prevent health conditions such as heart disease, diabetes and cancer. The U.S. Department of Agriculture recommends women consume 1 1/2 cups of beans weekly and men consume 2 cups.

Serves: 6, 1-½ cups per serving

Ingredients:

  • 1 pound boneless chicken pieces
  • 1 medium onion
  • 3 cloves garlic
  • 1 medium tomato
  • 1 large lime
  • ¼ cup fresh cilantro leaves
  • 1 Tablespoon fresh basil
  • 2 (15½-ounce) can beans, no salt added, any kind.
  • 2 Tablespoons canola oil
  • 4 cups water
  • 1½ teaspoons chili powder
  • 1½ teaspoons ground cumin
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper

Instructions:

  1. Remove any skin and excess fat from chicken pieces. Cut chicken into ½-inch cubes.
  2. Rinse, peel, and finely chop onion. Peel and mince garlic.
  3. Rinse tomato. Remove core and seeds. Chop.
  4. Rinse lime. Cut in half. In a small bowl, squeeze juice from one half. Discard seeds.
  5. Rinse and chop cilantro and basil.
  6. In a colander, drain and rinse beans.
  7. 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.
  8. Add chicken, beans, water, spices, tomato, lime juice, basil, and cilantro. Stir. Bring to a boil. Reduce heat and cover. Simmer for 1 hour, stirring occasionally.

Enjoy and serve over a bed of cooked greens like spinach, kale or chard. Or serve over brown rice.

Nutrition Facts (1 ½ cup)

Calories 300, 30 g carbs, 9 g total fat, 25 g protein, 10 g dietary fiber, 290 mg sodium.

Recipe created by: Dietitian Paola Garza

Food Styling by Catrine Kelty

 
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