Archive for Wednesday, November 8, 2000

White Chili offers spicy, low-fat meal

November 8, 2000


Nutritional values are increasingly prominent in our choices about the food we eat, according to the evidence.

That trend is taken into account by the editors of "Betty Crocker's Cookbook" (IDG Books, $27.50), the ninth edition of this popular treasury of recipes, advice and information. They use flags to highlight low-fat dishes, besides providing nutritional analysis with every recipe.

Among the low-fat entries is White Chili, removed from any association of deprivation by being given a party-like context.

"Accessorizing" your chili is half the fun, a head note tells readers, cheerily reminding them of extras they can add (if their eating plan allows for a few additional calories).

"Serve several bowls of toppings shredded cheese, crushed tortilla chips, chopped green onions, diced tomatoes, chopped fresh cilantro, sliced avocado, sour cream, for sprinkling over the chili."

White Chili

(Preparation time 30 minutes, cooking 25 minutes)

1 tablespoon vegetable oil

2 medium onions, chopped (1 cup)

2 cloves garlic, finely chopped

3 cups chicken broth

2 tablespoons chopped fresh cilantro or 1/2 teaspoon ground coriander

2 tablespoons lime juice

1 teaspoon ground cumin

1/2 teaspoon dried oregano leaves

1/4 teaspoon red pepper sauce

1/4 teaspoon salt

11-ounce can white shoepeg or whole kernel corn, drained

15- to 16-ounce can great northern beans, drained

15- to 16-ounce can butter beans, drained

2 cups chopped cooked chicken breast

Heat oil in 4-quart Dutch oven over medium heat. Cook onions and garlic in oil, stirring until onions are tender.

Stir in remaining ingredients except chicken. Heat to boiling; reduce heat. Simmer uncovered 20 minutes. Stir in chicken; simmer until hot.

Makes 6 servings.

Nutrition information per 1 1/3 cup serving: 320 calories, 6 g fat (1 g saturated fat), 40 mg cholestrol, 940 mg sodium, 46 g carbohydrates, 31 g protein.

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