White bean chili
 

Recipe Name white bean chili
Brief Description: i think would work for fat smash-- leave out chicken for phase 1

Number of Servings 4


Ingredients:

1 and 1/2 cups chicken (chopped-no skin)
1 cup, chopped onion
1/2 tsp garlic
4 oz green chiles
2- 15 ounce cans of white cannelloni beans
1 dollop nonfat plain yogurt (opt)
1 tsp chili powder
2 1/2 cups chicken broth



Directions:


1. Coat large pot with cooking spray--over medium high heat add onion and garlic and saute' until tender
2. Add 1 can beans, green chiles, broth, chicken, chili powder and salt
3. Mash the remaining beans and add to pot
4. Bring mixture to a boil, cover, reduce heat and simmer for about 20 minutes
5. top with a dollop of plain nonfat or reduced fat yogurt and chili powder (0pt)

Nutritional Information (per serving)
ENERGY 454kcal
FAT - total 2.05g
- saturated 0.524g
- polyunsaturated 0.675g
- monounsaturated 0.362g
CHOLESTEROL 49mg
CARBOHYDRATE 67.40g
- sugars 4.08g
PROTEIN 42.67g
DIETARY FIBER 14.1g
Nutrition Information based on USDA Nutrient Database SR18