Friday, November 17, 2017
Health

A lighter chicken chili preserves flavor, nutrition

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By Sara Moulton

Associated Press

The first time I ate white chicken chili, it was wrapped in a burrito. And I fell instantly in love.

I'd always been a fan of tomato-based red chili, but the white version — flavored with green chili peppers and thickened with sour cream — struck me as cleaner. And I didn't miss the sometimes cloying sweetness that tomatoes bring to red chili.

So here is my lightened-up version of white chicken chili. It can be eaten straight up by the bowl, over rice (preferably brown), or spooned into a whole-wheat tortilla. To make this dish creamy without any cream, I thickened it by mashing up some of the white beans. Combined with a tiny bit of reduced-fat sour cream, the mashed beans provide this impeccably slimmed-down chili with an unexpectedly luxurious texture.

Good flavor and thickening ability aside, white beans also happen to be a powerhouse of good nutrition. They're a terrific source of fiber — which means this chili will fill you up — and a very good source of folate and manganese.

The list of ingredients in this recipe is longish, but good chili requires a fair amount of flavors. And please don't forget the garnishes. They require extra work, but they add so many layers of flavor and texture to the finished bowl of chili.

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