White Bean Chicken Chili
Cook time: 30 minutes
Prep time: 15 minutes
1 lb chicken breast diced
2 15 oz cans great northern or cannelini beans
2 tablespoons olive oil
1 medium onion diced
1 medium red pepper diced
1 medium jalapeno seeded and diced
1/3 cup cilantro chopped
1 tablespoon garlic minced
3 cups 1/3 less sodium chicken broth
2 tablespoons lime juice (~ 1 lime)
1 tablespoon cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon pepper
Season chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and brown in 1 tablespoon olive oil. Remove chicken and set aside. Add remaining oil and all the vegetables plus the cumin, cayenne, oregano and remaining salt and pepper. Cook until the vegetables are soft, about 5 minutes. Add the chicken broth and browned chicken to the pot. Bring the mixture to a simmer. Meanwhile, take one can of beans and mash with a fork to make a paste. Add the beans and lime juice and continue to simmer for 15 minutes. Add the cilantro and continue to simmer for five more minutes. Serve with diced avocado and corn chips. Enjoy!
My husband is a Lt. colonel in the Marine Corps. He is the commander of a battalion that is currently deployed in the middle east. One of his company commanders and his wife recently had a baby. I signed up to bring a meal to her in order to help out. I pulled this recipe out of one of my old recipe files because it is perfect for this kind of event. It travels well, freezes well and it tastes even better the next day.
This chili is also packed with healthy ingredients. The peppers and lime juice pack in tons of vitamin C which is great for your skin, and it acts as an antioxidant that may prevent cancer. The chicken is high in niacin which is needed as a electron donor/acceptor in many processes within the body. It also plays an important role in the electron transport chain that creates the energy within cells. Both the chicken and the vegetables are high in vitamin B6. This water soluble vitamin is essential as a cofactor for over 100 enzymes, as well as important for heme (blood) synthesis. The chicken is also high in selenium. Selenium is a trace mineral that acts as an antioxidant and it is important in thyroid regulation. The beans add over one quarter of your daily fiber needs. Fiber is one of the most important nutrients that people just don't get enough of. It is imperative for digestive health and overall well being. There is a very good reason someone made up a song about beans. You can never have too many. I hope you will try this recipe and as always, I look forward to hearing your feedback. Enjoy!