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posted: 10/2/2013 6:07 AM

White Chicken Chili with Lime

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  • White beans are a good source of fiber, which means this chili will fill you up and is a very good source of folate and manganese.

      White beans are a good source of fiber, which means this chili will fill you up and is a very good source of folate and manganese.
    Associated Press

  • White beans are a good source of fiber, which means this chili will fill you up and is a very good source of folate and manganese.

      White beans are a good source of fiber, which means this chili will fill you up and is a very good source of folate and manganese.
    Associated Press

 

1 tablespoon vegetable oil

1 cup finely chopped yellow onion

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1 red bell pepper, cored and chopped

1 pound ground chicken or turkey

1 tablespoon minced garlic

1 tablespoons chili powder

1 tablespoon all-purpose flour

1 teaspoon ground cumin

1 teaspoon dried oregano

cup white wine (optional)

1 cups low-sodium chicken broth (use 2 cups if not using the wine)

2 cans (15 ounces each) white beans, drained and rinsed

1 can (4 ounces) chopped green chilies (use less if you prefer a very mild chili)

cup reduced-fat sour cream

Salt and ground black pepper

Chopped scallions, for garnish

Chopped fresh cilantro, for garnish

Grated low-fat Monterey Jack cheese, for garnish

Lime wedges, for garnish

In a large nonstick or stick-resistant skillet over medium, heat the oil. Reduce the heat to medium-low, add the onion and red pepper, then cook for 5 minutes, or until the onion is softened. Add the chicken and cook, breaking up the any large pieces, until the chicken is no longer pink, about 5 minutes.

Add the garlic, chili powder, flour, cumin and oregano and cook, stirring, for 2 minutes. Add the white wine, if using, and the broth in a stream, whisking. Bring the mixture to boil and simmer for 10 minutes.

Meanwhile, use a fork to mash 1 cup of the beans. Add both the whole and mashed beans and the chilies to the chili and simmer for 10 minutes. Stir in the sour cream and cook until hot. Season with salt and pepper.

Ladle the chili into bowls and accompany at the table with scallions, cilantro, cheese and lime wedges.

Serves six.

Nutrition values per serving: 410 calories, 13 g fat (4.5 g saturated), 41 g carbohydrates, 9 g fiber, 3 g sugar, 29 g protein, 75 mg cholesterol, 430 mg sodium.

Sara Moulton for The Associated Press

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