This is a lighter chili recipe that you don’t mind eating even in warmer weather. Paired with a salad or raw veggies it makes a satisfying complete meal. It’s also a good option for a make-ahead recipe — something that you can prepare at the beginning of the week and get several meals from.

An excellent source of fiber, vitamin B6, iron, niacin, phosphorus, magnesium, and selenium

A good source of calcium, zinc, and thiamin

Serves 6

Ingredients:*

1 T. grape seed oil

1 medium onion, chopped

3 or 4 green onions, chopped

3 or 4 cloves garlic, minced

3 cups organic chicken broth

2 cans organic beans, drained; i.e., navy, cannellini, etc.

3 cups cooked chicken breasts, chopped into bite-sized pieces, or pre-cooked such as Trader Joe’s Cajun Lime Chicken

1 tsp. cumin

¼ tsp. cayenne pepper

1 to 2 tsp. chili powder

Sea salt and pepper, to taste

*Use all organic ingredients for optimal nutrition.

Directions:

Heat oil over medium heat in a Dutch oven or heavy saucepan. Add onion and garlic. Cook 2-3 minutes. Process one cup chicken broth and one can cannellini beans in a blender or food processor until smooth. Add to onion and garlic mixture. Stir in remaining ingredients. Bring to a boil, and turn heat down to medium-low. Simmer 20 to 30 minutes. Top with grated sheep’s or goat’s milk cheddar cheese. Makes six servings.

Recipe adapted from healthycooking.suite101.com/article.cfm/white_chicken_chili

Recipe Nutrient Analysis: 292 calories, 7 g total fat, 1 g saturated fat, 1 g monounsaturated fat, 2 g polyunsaturated fat, 6 mg cholesterol, 25 g carbohydrate, 9 g fiber, 1g sugar, 32 g protein, 85 IU vitamin A, .2 mg thiamin, .1 mg riboflavin, 10 mg niacin, .7 mg pantothenic acid, .5 mg vitamin B6, .24 mcg vitamin B12, 4 mg vitamin C, 13 mcg folate, 115 mg calcium, 335 mg phosphorus, 268 mg sodium, 90 mg magnesium, 577 mg potassium, 4 mg iron, 20 mcg selenium, 2 mg zinc

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

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