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

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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.

Ingredients

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• 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

Directions

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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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