Hearty White Chicken and Corn Chili

Vegetarian
Very Healthy
Health score
77%
Hearty White Chicken and Corn Chili
20 min.
6
539kcal

Suggestions


Welcome to a delightful culinary experience with our Hearty White Chicken and Corn Chili! This dish is not just a meal; it's a warm embrace on a chilly day, perfect for lunch or dinner. With a health score of 77, this chili is a fantastic choice for those seeking a nutritious yet satisfying option. Packed with protein and fiber, it’s a great way to fuel your body while indulging in rich flavors.

Imagine the comforting aroma of chicken corn chowder mingling with the zesty kick of diced green chilies and the earthy notes of cumin and chili powder. Each spoonful is a burst of flavor, complemented by the creamy texture of cannellini beans and the freshness of toppings like avocado, tomatoes, and cilantro. This recipe is not only hearty but also caters to various dietary preferences, being vegetarian-friendly and gluten-free.

In just 20 minutes, you can whip up a dish that serves six, making it ideal for family gatherings or meal prep for the week ahead. With 539 calories per serving, you can enjoy a fulfilling meal without the guilt. So, gather your ingredients and get ready to impress your taste buds with this deliciously healthy chili that’s sure to become a staple in your kitchen!

Ingredients

  • 54 oz regular corn hearty canned
  • cups self raising flour gluten-free cubed
  • oz pepper flakes diced green undrained canned
  • 15 oz cannellini beans rinsed drained canned
  • teaspoons chili powder 
  • teaspoon ground cumin 
  • serving cheddar cheese gluten-free shredded
  • serving tomatoes chopped
  • serving avocado diced
  • serving cilantro leaves fresh chopped

Equipment

  • sauce pan

Directions

  1. In 2-quart saucepan, heat soup, chicken, chiles, beans, chili powder and cumin to boiling, stirring occasionally. Reduce heat to low; simmer 10 minutes to blend flavors, stirring occasionally.
  2. Top each serving with cheese, tomatoes, avocado and cilantro.

Nutrition Facts

Calories539kcal
Protein14.51%
Fat14.22%
Carbs71.27%

Properties

Glycemic Index
56.75
Glycemic Load
50.58
Inflammation Score
-9
Nutrition Score
25.736086848637%

Flavonoids

Cyanidin
0.05mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.03mg
Naringenin
0.2mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:539.31kcal
26.97%
Fat:9.19g
14.13%
Saturated Fat:2.01g
12.57%
Carbohydrates:103.63g
34.54%
Net Carbohydrates:91.08g
33.12%
Sugar:13.89g
15.43%
Cholesterol:5mg
1.67%
Sodium:55.5mg
2.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.1g
42.21%
Manganese:1.24mg
61.87%
Vitamin C:47mg
56.97%
Fiber:12.55g
50.21%
Folate:142.13µg
35.53%
Phosphorus:351.94mg
35.19%
Potassium:1155.34mg
33.01%
Magnesium:128.95mg
32.24%
Vitamin B6:0.6mg
30.23%
Selenium:19.92µg
28.45%
Vitamin B3:5.59mg
27.95%
Vitamin A:1379.15IU
27.58%
Vitamin B5:2.66mg
26.57%
Vitamin B1:0.38mg
25.32%
Iron:4.35mg
24.19%
Copper:0.45mg
22.51%
Zinc:3.16mg
21.1%
Vitamin B2:0.27mg
15.87%
Vitamin E:1.9mg
12.65%
Vitamin K:12.61µg
12.01%
Calcium:113.95mg
11.4%