WHITE BEAN CHILI
Yield: 6 servings
INGREDIENTS
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 tablespoons minced green pepper
- 2 tablespoons unbleached white flour
- 1 tablespoon ground cumin
- 2-1/2 cups fat-free, reduced-fat chicken broth
- 3 cups cooked white navy beans or cannelini beans
- 1 cup white corn (frozen or fresh)
- Salt and pepper to taste
- Garnish: 1/4 cup minced parsley
DIRECTIONS
In a large stockpot, over medium-high heat, heat the oil.
Add the onion, garlic, and green pepper and saute for
3-4 minutes. Sprinkle the flour and cumin over the
onion mixture and cook 1 more minute.
Add the remaining ingredients except the parsley and
bring to a boil. Lower the heat to simmer and cover,
and cook for 30-35 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 197, Fat: 3 g, Cholesterol: 0 g, Sodium: 204 mg,
Carbohydrate: 34 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 11 g
Diabetic Exchanges: 2 Starch, 1 Very Lean Meat