White Chili

This dish uses hot pepper sauce made from jalapeños; it's milder than the red hot pepper varieties. Stirring frequently toward the end of cooking time prevents the bean-thickened broth from sticking to the bottom and scorching. Serve with Spicy Jalapeño Corn Bread.

Yield: 6 servings (serving size: about 3/4 cup chili, 4 teaspoons yogurt, and 1 teaspoon green onions)

Ingredients

• 2  teaspoons  canola oil
• 1 1/2  cups  chopped onion (about 1 large)
• 3  garlic cloves, minced
• 2  cups  fat-free, less-sodium chicken broth
• 5  teaspoons  green hot pepper sauce (such as Tabasco)
• 1/2  teaspoon  kosher salt
• 1 1/4  pounds  skinless, boneless chicken breast halves
• 2  tablespoons  stone-ground cornmeal
• 1  (19-ounce) can cannellini beans or other white beans, rinsed and drained
• 1/2  cup  plain fat-free yogurt
• 2  tablespoons  thinly sliced green onions (about 1)
• Lime wedges (optional)

Preparation

1. Heat oil in a Dutch oven over medium heat. Add chopped onion and garlic to pan; cook 5 minutes or until onion is tender, stirring occasionally. Add broth, hot pepper sauce, salt, and chicken to pan; bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Remove chicken from broth mixture; cool.

2. Add cornmeal and beans to broth mixture, stirring with a whisk; simmer 15 minutes. Mash about 1/4 cup beans against side of pan. Cut chicken into bite-sized pieces. Add chicken to pan; simmer 5 minutes or until mixture thickens, stirring frequently. Top each serving with yogurt; sprinkle with green onions. Serve with lime wedges, if desired.

Nutritional Information

Calories:

198 (19% from fat)

Fat:

4.1g (sat 0.8g,mono 1.7g,poly 1.2g)

Protein:

24.8g

Carbohydrate:

14.3g

Fiber:

3g

Cholesterol:

56mg

Iron:

1.6mg

Sodium:

456mg

Calcium:

63mg