Protein-packed, here’s our take on a white chili! It’s a simple throw-together recipe full of flavor. Some like it hot, so make it as bold as you want with your choice of salsa. To make this chili vegetarian, replace the chicken with 2 cups (500 mL) cooked navy beans or chickpeas (or one 19 oz/540 mL can).
8 oz (225 g) white mushrooms, sliced
2 Tbsp (30 mL) water
2 cups (500 mL) cooked white kidney beans (or two 19 oz/ 540 mL cans, drained and rinsed)
2 cups (500 mL) cubed chicken
1½ cups (375 mL) chunky salsa (medium or hot)
½ cup (125 mL) quinoa
2 tsp (10 mL) dried oregano
1¼ tsp (6 mL) ground cumin
4 cups (1 L) sodium-reduced chicken or vegetable stock
1 cup (250 mL) shredded jalapeño havarti cheese (optional)
1/3 cup (75 mL) chopped fresh cilantro (optional)
In a large saucepan on medium heat, combine the mushrooms and water. Reduce the heat to medium-low, cover and cook until the mushrooms soften, 5 to 7 minutes. In a shallow bowl, mash half a can of kidney beans. Add the mashed beans, remaining whole beans, chicken, salsa, quinoa, oregano, cumin and stock to the mushrooms. Combine well and bring to a boil. Reduce to a simmer, cover and cook for 20 minutes. Remove the lid and simmer for another 5 to 7 minutes, until the chili thickens slightly. Stir cheese (if using) into the chili until melted. Serve hot, topped with fresh cilantro (if using).
PER SERVING: Energy 200 calories; Protein 15 g; Carbohydrates 29 g; Dietary Fiber 7 g; Fat 2.5 g; Sugar 4 g; Cholesterol 20 mg; Sodium 380 mg