White Chicken Chili Recipe

• 分量: 5 servings
• 調理時間: 10 minutes
• 総時間: 55 minutes

材料

olive oil spray

2 small poblano peppers (sliced)

1 sweet onion (sliced)

1 1/2 tablespoon cumin

15 oz can white northern or navy beans (with their liquid)

4 cups low sodium chicken broth

1 bay leaf

1 1/2 pounds chicken breasts (or boneless chicken thighs)

1/2 teaspoon kosher salt (plus a few pinches)

4 6-inch corn tortillas (yellow or white)

1 cup sweet corn (fresh or frozen)

chopped fresh cilantro (thin sliced jalapeno rounds & lime wedges for topping)

optional toppings: sliced avocado (Greek yogurt, low-fat sour cream, diced red onion, or jack cheese)

手順

Preheat the oven to 350F.

In a 3 quart or large pot, heat some olive oil spray over medium. Add the poblano peppers and onion, cook occasionally until soft, about 5 minutes.

Add cumin and cook, stirring often until fragrant, about 2 minutes.

Add full can of beans, chicken broth, 1/2 teaspoon salt, bay leaf and chicken breast; raise the heat to medium-high, and bring to a boil then lower the heat to medium-low and simmer for 25 minutes.

While the soup is simmering, stack on a cutting board and cut the tortilla stack in half, then into 1/2-inch wide strips.

Arrange the strips on a sheet pan in a single layer (you may need to use more than one pan, or bake in rounds) & spray with cooking oil. Season the strips with a few pinches of salt and bake until golden and crispy, about 10 minutes.

Remove chicken breast from pot, shred and reserve.

Pull 2 cups of the chili from the pot and blend. Return to the pot with the shredded chicken; add corn. Bring to a simmer & turn off the heat, adjust salt to taste.

To serve, top the chili with a handful of tortilla strips, cilantro, jalapeños and any other desired toppings.

栄養

• サービングサイズ: 1 1/2 cups
• カロリー: 372 kcal
• 脂肪総量: 5.5 g
• 飽和脂肪: 1 g
• コレステロール: 99.5 mg
• ナトリウム: 590 mg
• 炭水化物総量: 40.5 g
• 食物繊維: 7.5 g
• 糖質総量: 6 g
• タンパク質: 41 g