| |
| |
| 2 Tbs |
|
Olive oil |
|
| 2 Large |
|
Onions |
|
| 4 Large |
|
Garlic cloves, chopped |
|
| 2 Tbs |
|
Ground cumin |
|
| 2 tsp |
|
Dried italian spiced mix |
|
| 1 pound |
|
Boneless, skinless, chicken thighs, cut into 1-inch pieces |
|
| 3 15 oz cans |
|
Cannellini beans (white kidney beans) |
|
| |
| 1 Can |
|
Red kidney beans |
|
| 2 Cans |
|
Low sodium chicken broth |
|
| 2 7 oz cans |
|
Green chilies, diced |
|
| 1/2 cup |
|
Monterey Jack cheese |
|
|
|
Salt and pepper to taste |
|
|
|
Chopped parsley |
|
|
|
|
| |
| Heat oil in Dutch oven over medium heat. Add onion, garlic, cumin, and Italian spice. Saute' 5 minutes. Push onion to one side of pan. |
| Season chicken with salt and pepper and add to pan. Saute' chicken approximately 5 minutes. |
| Drain beans; reserve bean liquid. Add beans, low-sodium chicken broth, diced green chilies, and reserved bean liquid to chicken. Simmer about 10 minutes until chicken is tender and cooked through. Add monteray jack cheese and simmer until melted. Season to taste with salt and pepper. |
| Ladle chili into bowls. Top with cheese and parsley. |
|
| |
| Servings: 10 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
325.48 |
|
| Calories From Fat (15%) |
|
49.34 |
|
| Calories From Protein (25%) |
|
80.22 |
|
| Calories From Carbs (60%) |
|
195.92 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 5.60g |
|
9% |
|
| Saturated Fat 1.58g |
|
8% |
|
| Monounsaturated Fat 2.73g |
|
|
|
| Polyunsaturated Fat 0.58g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 7.69mg |
|
3% |
|
| Sodium 319.56mg |
|
13% |
|
| Potassium 1465.03mg |
|
42% |
|
| Carbohydrates 50.37g |
|
17% |
|
| Dietary Fiber 13.80g |
|
55% |
|
| Sugar 1.89g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 36.56g |
|
|
|
| Protein 21.21g |
|
42% |
|
| Vitamin A 2071.30IU |
|
41% |
|
| Vitamin C 54.57mg |
|
91% |
|
| Calcium 256.80mg |
|
26% |
|
| Iron 9.48mg |
|
53% |
|
| Vitamin E 0.97IU |
|
10% |
|
| Thiamin 0.37mg |
|
25% |
|
| Riboflavin 0.18mg |
|
11% |
|
| Niacin 1.52mg |
|
8% |
|
| Vitamin B6 0.33mg |
|
16% |
|
| Folate 68.24µg |
|
17% |
|
| Vitamin B12 0.09µg |
|
1% |
|
| Pantothenic Acid 0.26mg |
|
3% |
|
| Phosphorus 120.54mg |
|
12% |
|
| Magnesium 37.58mg |
|
9% |
|
| Zinc 3.17mg |
|
21% |
|
| Copper 0.16mg |
|
8% |
|
| Manganese 0.27mg |
|
14% |
|
| Selenium 2.53µg |
|
4% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 113.95g |
|
|
|
|
|
| | |
|
|
