IC White Bean Chili

Here is a healthy chili choice that will warm you up without irritating your bladder. The recipe can be modified as indicated for vegetarian chili. From icdietblog.wordpress.com.

IC White Bean Chili
Serves about 6


Ingredients:

1 tablespoon olive oil
1 cup chopped sweet onion (if tolerated)
1 cup chopped celery
2 sweet bell peppers cored and chopped (red, yellow or orange or green if tolerated)
1 pound ground lean chicken or turkey with no preservatives (for vegetarian chili substitute 1 can of beans and 1 cup of corn)
It is also possible to use 2 cups grilled chicken breast or turkey tenderloin instead of ground
1 tablespoon minced garlic
1 tablespoon all-purpose flour
1 teaspoon ground cumin (if tolerated or substitute dried basil)
1 teaspoon dried oregano
2 cups chicken or vegetable broth low-sodium with no preservatives or problem ingredients
2 15 ounce cans white beans drained and rinsed (mash one can of beans for thicker chili)
1/2 cup low-fat sour cream or plain yogurt (if tolerated)
salt and pepper to taste (if tolerated)
shredded mild cheddar cheese for topping and/or can chopped mild green chilis if tolerated


Directions:

In a large pot over medium heat warm the oil. Add chopped veggies and sautee for 5 min. Add chicken or turkey and cook through at least 5 minutes. Omit for vegetarian chili.

Add the garlic, flour, cumin (or basil) and oregano. Cook, stirring over low heat 2 minutes. Add the broth while stirring. Increase heat and bring to a boil stirring occasionally. Reduce heat to simmering and cook 10 minutes longer.

Add the beans and simmer another 10 minutes. Mash 1 can of the beans for thicker chili. Add a third can of beans and corn for vegetarian chili.

Stir in sour cream or yogurt. Season with salt and pepper.

Ladle into bowls and top with shredded cheddar and green chilis. May be served over rice, quinoa or other cooked grains. Add a warm piece of corn bread for a more hearty meal.