Chicken Green Chili With White Beans |
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Prep Time: 45 Minutes Cook Time: 50 Minutes |
Ready In: 95 Minutes Servings: 6 |
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From Cooking Light. Serving size: 1 1/2 c. soup. Per serving: 248 calories, 5.6 g fat, 19.1 g protein, 25.1 g carb, 4.8 g fiber, 45 mg cholesterol. Note: the chicken legs should be chicken thigh-leg quarters but the editing software won't let me say it like that. Ingredients:
6 anaheim chilies |
1 tablespoon peanut oil |
3 chicken legs, skinned (about 1 3/4 lb.) |
1 3/4 cups chopped onions |
4 garlic cloves, minced |
4 cups fat-free chicken broth |
2 cups water, divided |
1 1/2 teaspoons ground cumin |
1 (15 1/2 ounce) can cannellini beans, rinsed and drained |
3 tablespoons all-purpose flour |
1 teaspoon salt |
3 tablespoons low-fat sour cream |
6 lime slices |
Directions:
1. Preheat the broiler.
2. Cut each chile in half, discard the seeds and membranes.
3. Put halves skin side up, on a foil-lined baking sheet; flatten with hand.
4. Broil 5 minutes or until blackened.
5. Place in a heavy-duty zip-lock plastic bag and seal.
6. Let stand 15 minutes.
7. Peel chiles and discard skin; chop chiles and set aside.
8. Heat to oil in a large pot over medium-high heat.
9. Add in chicken, cook 4 minutes on each side or until browned.
10. Remove chicken from the pot and set aside; add in onion and garlic to the pot; stir/saute 6 minutes or until browned.
11. Return chicken to the pot; add in broth, 1 1/2 cups water, and cumin; bring to a simmer.
12. Cook 20 minutes or until chicken is done.
13. Remove chicken and let cool slightly; remove chicken meat from bones and cut meat into bite-sized pieces (throw away the bones).
14. Add chicken back to the pot; stir in chopped chiles and beans.
15. Combine 1/2 cup water and flour, stirring with a whisk to blend.
16. Stir mixture into chicken mixture; bring to a simmer; cook 15 minutes.
17. Stir in salt.
18. Spoon approx 1 1/2 cups soup into individual bowls; top each with 1 1/2 teaspoons sour cream.
19. Serve with lime slices.
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