It’s October 1st and our temperature in Southern California today is 90 degrees. Even though we don’t get the cool Autumn as other states it still draws me to take out my big soup pot and make soup, chili and stews. I hold a fondness for a hot one pot meal. I get a sense of true contentment and dare I say, a little giddy, throwing ingredients into one large pot, taking in the wonderful smells that take over the house while it simmers and having something tasty and fulfilling hit my bowl at the end of it. One pot meals are an art form in themselves.
The mom in me loves the simplicity and ease of getting an abundance of plant foods on my kids plate without having to make 3 to 4 separate dishes. Veggies- check. Beans- check. Fresh herbs- check. Lean protein- check. It’s also a time saver to put all your ingredients in a pot, simmer and move on with your day. Much less time and far fewer dishes to contend with at dinner time.
This recipe for Chicken and White Bean Chili comes from my book, the Glycemic Index Diet for Dummies. The chicken and beans make this a low glycemic meal, high in fiber, folate and phytonutrients from the variety of plant foods.
The flavors merry together giving it the heat of a traditional chili but a bit lighter flavor using chicken and white beans. Topping it off with lime juice and cilantro at the end brightens it up and pulls it all together. This chili is a perfect addition to your Fall recipe box. Give it a try and let me know what you think.
- 1 tablespoon extra-virgin olive oil
- 1 shallot, chopped
- 2 medium garlic cloves, minced
- 1 medium red bell pepper, chopped
- Two 15 ounce cans white beans, undrained
- One 4-ounce can diced green chilies
- 1 teaspoon ground cumin
- 1 teaspoon chili powder (can add more if you like more heat)
- 1 teaspoon dried oregano
- One 15-ounce can low sodium chicken broth
- 2 cups shredded/cubed pre-cooked Rotisserie chicken
- 2 tablespoons fresh lime juice
- 2 tablespoons fresh cilantro, chopped
- Heat the olive oil over low to medium high heat in a large soup pot. Add the shallot, garlic, and bell pepper, and saute for 5 minutes being careful not to burn the garlic.
- Stir in the white beans, chilies, cumin, chili powder, oregano, and chicken broth.
- Bring it all to a boil. After the chili is boiling, reduce the heat and simmer for 10 minutes. Stir in the cut-up chicken and simmer for 10 more minutes, or until the chili is ready to serve.
- Stir in the lime juice and cilantro just before serving.
Recipe adapted from: Glycemic Index Diet for Dummies®, Wiley & Sons, 2014
Meri Raffetto is the founder of Real Living Nutrition, triplet mom and author of the Glycemic Index Diet for Dummies and coauthor of the Glycemic Index Cookbook for Dummies, and Mediterranean Diet Cookbook for Dummies.