White Bean Chicken Breast Chili

Health score
33%
White Bean Chicken Breast Chili
50 min.
4
396kcal

Suggestions

Ingredients

  • tablespoon ancho chile powder 
  • 30 ounce beans white drained canned
  • pinch cayenne pepper to taste
  • cup chicken broth 
  • 0.5 teaspoon chipotle pepper powder 
  • teaspoon cornmeal fine
  • teaspoon flour all-purpose
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic chopped
  • 0.3 cup green onions chopped
  • teaspoon ground cumin 
  • large onion diced
  • 0.3 teaspoon oregano dried
  • servings salt and pepper black freshly ground to taste
  •  chicken breast halves boneless skinless
  • 0.3 cup cup heavy whipping cream sour
  • teaspoon vegetable oil 
  • 0.3 teaspoon sugar white to taste

Equipment

  • frying pan

Directions

  1. Heat 1 teaspoon vegetable oil in a large, deep skillet over medium-high heat.
  2. Add chicken breasts and cook until browned, about 4 minutes. Reduce heat to medium, flip breasts, cover the pan, and cook until browned on the other side, about 5 minutes.
  3. Remove to a plate and allow to cool before chopping into cubes.
  4. Return skillet to medium heat, add 1 teaspoon vegetable oil, onion, salt, and black pepper. Cook and stir until onion turns translucent, 4 to 5 minutes. Stir in garlic and cook until fragrant, about 1 minute.
  5. Stir ancho chili powder, cumin, flour, chipotle pepper powder, and oregano into the onion mixture; cook and stir for 2 to 3 minutes.
  6. Add 1 cup of the chicken broth and stir, scraping up any brown bits off the bottom of the pan. Stir in cornmeal and bring to a simmer.
  7. Stir in beans and 1 more cup chicken broth.
  8. Cut cooled chicken breasts into cubes, add to the chili and bring to a simmer.
  9. Add remaining cup of chicken broth, season with salt, black pepper, sugar, and cayenne pepper to taste; cook until heated through.
  10. Serve garnished with green onions, sour cream, and cilantro.

Nutrition Facts

Calories396kcal
Protein29.35%
Fat16.94%
Carbs53.71%

Properties

Glycemic Index
109.9
Glycemic Load
12.69
Inflammation Score
-9
Nutrition Score
26.532608607541%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.36mg
Myricetin
0.06mg
Quercetin
9.26mg

Nutrients percent of daily need

Calories:395.57kcal
19.78%
Fat:7.59g
11.68%
Saturated Fat:2.69g
16.84%
Carbohydrates:54.18g
18.06%
Net Carbohydrates:41.95g
15.26%
Sugar:4.03g
4.47%
Cholesterol:48.64mg
16.21%
Sodium:338.29mg
14.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.6g
59.21%
Manganese:1.33mg
66.35%
Fiber:12.23g
48.92%
Iron:7.67mg
42.62%
Folate:157.02µg
39.26%
Potassium:1359.11mg
38.83%
Vitamin B6:0.73mg
36.46%
Phosphorus:358.82mg
35.88%
Magnesium:138.15mg
34.54%
Selenium:23.75µg
33.93%
Vitamin B3:6.71mg
33.54%
Vitamin K:33.32µg
31.74%
Copper:0.58mg
29.14%
Calcium:214.53mg
21.45%
Zinc:3.09mg
20.57%
Vitamin B1:0.3mg
19.94%
Vitamin E:2.88mg
19.18%
Vitamin A:924.04IU
18.48%
Vitamin B2:0.25mg
14.63%
Vitamin B5:1.37mg
13.71%
Vitamin C:6.56mg
7.95%
Vitamin B12:0.17µg
2.75%
Source:Allrecipes