Hearty Chili
Lisa Grentz, MS, RDN, CD/LDN, FAND
Like soup and chowder, chili is a great addition to your winter menu. Chili is a type of stew that is comprised of meat and/or vegetables, chili peppers or chili powder, and often beans that are simmered in a tomato or broth-based sauce. Chili is traditionally made with beef, but can be made from chicken, turkey, or pork. There has been great debate if chili should contain beans or not. We won’t get caught up in this controversy, but are fans of adding beans for their nutritional benefits – protein, fiber, potassium, and other nutrients.
When serving chili, consider topping it with shredded cheese, sour cream, diced avocado, sliced green onions, or crushed tortilla chips. Homemade cornbread is a great option to serve alongside a hearty bowl of chili, too.
White Chicken Chili
2 Tbsp. avocado oil
1 small yellow onion, finely chopped
1 celery stalk, finely diced
1 large carrot, peeled and finely diced
4-ounces white button mushrooms, finely chopped
1 heaping tsp. minced garlic
2 tsp. ground cumin
1 tsp. smoked paprika
½ tsp. sea salt
Pinch cayenne (optional)
Pinch ground black pepper
2 (15-ounce) cans no-salt-added white kidney beans, rinsed and drained
2 cups frozen corn
2 (4-ounce) cans chopped mild green chilis
3 cups low-sodium chicken broth
1 cup whole milk
Meat from 1 whole chicken, cooked and chopped (about 3 cups)
2 cups cheddar cheese, shredded
Instructions
In a large stockpot, heat the oil over medium heat. Add the onion, celery, carrot, and mushrooms and sauté for about 5 minutes, or until softened. Stir in the garlic, cumin, paprika, salt, cayenne (if using), and black pepper and cook for another 1-2 minutes, or until fragrant.
Stir in the beans, corn, and chilis. Then add the broth and milk and stir to combine. Increase the heat to high and bring to a boil, then turn down the heat to low. Add the chicken and simmer for 10 minutes. Add the cheese, stir, and simmer for another 5 minutes before serving.
Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 5 months.