Chicken Green Chili with White Beans

Health score
10%
Chicken Green Chili with White Beans
45 min.
6
417kcal

Suggestions

Ingredients

  •  anaheim chiles 
  • 15.5 ounce cannellini beans beans white rinsed drained canned (such as Goya)
  • 1.8 pounds chicken leg quarters 
  • cups less-sodium chicken broth fat-free
  • tablespoons flour all-purpose
  •  garlic cloves minced
  • 1.5 teaspoons ground cumin 
  • slices lime 
  • tablespoons cup heavy whipping cream sour reduced-fat
  • 1.8 cups onion chopped
  • tablespoon vegetable oil; peanut oil preferred 
  • teaspoon salt 
  • cups water divided

Equipment

  • bowl
  • frying pan
  • baking sheet
  • whisk
  • aluminum foil
  • broiler
  • ziploc bags
  • dutch oven

Directions

  1. Preheat broiler.
  2. Cut chiles in half; discard seeds and membranes.
  3. Place halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 5 minutes or until blackened.
  4. Place in a heavy-duty zip-top plastic bag; seal.
  5. Let stand 15 minutes. Peel chiles; discard skins. Chop chiles.
  6. Heat oil in a large Dutch oven over medium-high heat.
  7. Add chicken; cook 4 minutes on each side or until browned.
  8. Remove chicken from pan.
  9. Add onion and garlic, and saut 6 minutes or until browned, stirring frequently. Return chicken to pan.
  10. Add broth, 1 1/2 cups water, and cumin; bring to a simmer. Cook 20 minutes or until chicken is done.
  11. Remove chicken; cool slightly.
  12. Remove chicken from bones; cut meat into bite-sized pieces. Discard bones.
  13. Add chicken to pan; stir in chopped chiles and beans.
  14. Combine 1/2 cup water and flour, stirring with a whisk. Stir into chicken mixture. Bring to a simmer; cook 15 minutes. Stir in salt. Spoon about 1 1/2 cups soup into each of 6 bowls; top each serving with 1 1/2 teaspoons sour cream.
  15. Serve with lime slices.

Nutrition Facts

Calories417kcal
Protein24.66%
Fat48.14%
Carbs27.2%

Properties

Glycemic Index
33.33
Glycemic Load
6.98
Inflammation Score
-6
Nutrition Score
16.982608631901%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
2.34mg
Kaempferol
0.31mg
Myricetin
0.05mg
Quercetin
9.51mg

Nutrients percent of daily need

Calories:417.19kcal
20.86%
Fat:22.32g
34.34%
Saturated Fat:5.92g
36.98%
Carbohydrates:28.39g
9.46%
Net Carbohydrates:22.01g
8%
Sugar:4.35g
4.84%
Cholesterol:112.3mg
37.43%
Sodium:1295.33mg
56.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.73g
51.46%
Selenium:27.54µg
39.34%
Vitamin B3:6.47mg
32.34%
Phosphorus:288.55mg
28.85%
Manganese:0.55mg
27.44%
Vitamin B6:0.55mg
27.4%
Fiber:6.38g
25.52%
Iron:3.81mg
21.15%
Potassium:711.35mg
20.32%
Vitamin B12:1.05µg
17.46%
Magnesium:69.51mg
17.38%
Folate:69.07µg
17.27%
Zinc:2.45mg
16.33%
Vitamin B5:1.55mg
15.48%
Copper:0.3mg
15.22%
Vitamin B1:0.22mg
14.99%
Vitamin B2:0.25mg
14.69%
Vitamin C:11.18mg
13.55%
Calcium:99.48mg
9.95%
Vitamin E:1.23mg
8.21%
Vitamin K:4.8µg
4.57%
Vitamin A:115.36IU
2.31%
Source:My Recipes