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Monday, December 20, 2010

Anabolic White Bean Chili with Grilled Chicken

Yield:  About 16 Generous Servings
Difficulty:  EASY

Nutrition Information
Calories:  423
Protein 33 g; Carbohydrates 30 g;
Fiber 8 g;
Fat (15 g total; 7 g. saturated)

About This Recipe

Definitely another crowd-pleaser!  This recipe has some fat (7g. saturated) because of the cheese, but with 33 grams of protein, 30 grams of carbs, and 8 whopping grams of fiber, it's plenty healthy.  Always rinse the beans to remove excess sodium--control the salt yourself by adding as much or as little as you desire.


  • ¼ C. Extra Virgin Olive Oil
  • 4 cloves Garlic. . .Pressed or finely minced
  • 2 med Onions Diced
  • 3 tsp. Cumin (a little more to taste)--Watch Freshness (cumin gets stale very fast)!
  • Additional Cumin for seasoning chicken breasts—about 1-1/2 tsp.
  • 1-½ tsp. Oregano (a little more to taste)
  • 2 (4 oz) cans Chopped Green Chilies
  • 3 Tbsp. Flour
  • 3 lbs. Boneless Skinless Chicken Breasts
  • 4 (15.5 oz) cans Great Northern White Beans (drained and rinsed)
  • 1 (15.5 oz) can Garbanzo Beans (drained and rinsed)
  • 2 (26 oz) cartons Low Sodium Chicken Stock
  • 1 C. Dry Vermouth (or other dry white wine)
  • 1 lb. Shredded Pepper Jack Cheese
  • ½ lb Shredded Monterrey Jack Cheese
  • ¼ tsp Red Cayenne Pepper (optional)
  • Salt and Fresh Ground Pepper to taste
  •  Tortilla Chips 
  • Lowfat or Fat Free Sour Cream


  1. Lightly season chicken breasts with garlic salt, fresh ground pepper, and some additional cumin.  Grill  or broil until cooked through.  Cool slightly and dice or shred as desired.
  2. In a stock pot or Dutch oven, sauté onions and garlic in olive oil until translucent. Add spices and green chilies. Vigorously stir in flour to make a roux. Add 1/2 carton Chicken Stock and whisk till smooth.
  3. Add remaining chicken stock and bring to a boil.
  4. Add Beans and chicken, salt and black pepper.  Simmer about 20 minutes. 
  5. Reduce heat to low, and add the wine or vermouth, and gradually add 2/3 of each cheese, stirring thoroughly until cheese is melted and smooth.  Do not boil once the cheese is added.
  6. Serve garnished with chips, a dallop of low fat sour cream and remaining cheese.
Cook's Note:  The wine or vermouth helps to keep the cheese from clumping.  Omit it if you wish, but realize that the cheese may become gloppy.
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1 comment:

  1. Made it today for the second time. On this round, I've substituted a bit of spicy italian sausage and replaced one can of chilis with jalapeno to add a kick. Excellent spicy variant of a well designed chili.