Skinny White Bean Chili

The only thing I really like this time of year are the new exciting flavors and seasonal ingredients that I’ve missed during the summer. Other than that, give me back 90 degree weather and late summer nights. Hot summer days never stop me from eating piping hot dishes but I must say it’s more enjoyable when you’re bundled up after a long day.

A part of my meal prepping has been including my favorite dishes as healthy as possible. Luckily for me, I eat just about everything and don’t mind “healthy food”. A major part of this meal prepping journey was keeping the delicious flavors from all of my favorite foods while cutting major calories. It is not easy by any means but when I finally tweak a recipe to the point where it’s under 400 calories, I have to pat myself on the back. 

This chili has always been one of my favorite things to make. Soups and chilis were one of the very first things I ever started making because they are always simple and the ingredients can be so versatile. Different vegetables, stocks, and meat to make a big ol pot of deliciousness. I’ve been guilty of dumping random things from my fridge in a homemade stock and letting it all merry together on more than one occasion. Some were good, and some got thrown away before they finished cooling. The important thing is I’ve really gotten comfortable making this chili and the flavors are all so perfect and I just have to share. About a dozen of my clients got the chili one week as their meal prep lunch and every one loved it so I repeated it twice since.

  

The ingredient list is pretty simple. No crazy ingredients just a few things to prep beforehand so that you can throw everything in when you need to.

  • 1 1/2 lb chicken breats, (usually 3 decent sized breats)
  • 2 32oz containers of chicken stock
  • 1 large onion diced 
  • 3 minced garlic cloves 
  • 1 red bell pepper diced
  • 1/2 cup of fresh chopped cilantro
  • 1 can of corn
  • 2 cans of white canelli beans 
  • 3 jalapeños diced ( if you like spice, keep the seeds, if you don’t then forget the seeds)
  • 1 tsp each salt, paper, onion powder, and black pepper
  • 1/2 tsp cayenne paper 
  • 3 tbsp olive oil

For the chicken breasts:

You have to sear them in a separate pan before adding them to the broth. Season with salt and pepper and cook both sides of all the breats in about two tbsp of olive oil until the outside is slightly browned. They don’t have to be fully cooked just cooked on the outside before dropping in the stock.

Garnishes- avocado, cilantro, lime wedges and extra jalapeño 

  1. In a large soup pot over medium high heat, add 1 tbsp olive oil and sauté your red peppers, jalapeños and onions until translucent. Once cooked, add your garlic and cook another 3 minutes.
  2. Add your stock and all of your spices  and increase the heat to high until the stock comes to a boil. Add your chicken breasts and cook for 15 minutes on high heat.
  3.  Take out your chicken breasts and set aside to shred . Add your beans and corn and cook for an additional 10 minutes then reduce heat back to medium for a light simmer and add in your now shredded chicken.
  4. Add your cilantro and mix everything together then turn the heat off. Taste for seasoning adjustments.
  5. Garnish and serve while still warm

  

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