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Saturday, August 15, 2009

Friday - White Chili 8/21

White Chili
by Rosemary Black

Ingredients:
2 Tbs olive oil
1 onion, finely chopped
3 Tbs chopped garlic
1 lb lean ground chicken
3 cups low-sodium, fat-free chicken broth
2 Tbs lime juice
1 tsp ground cumin
1 tsp dried oregano


1 tsp chili powder, or to taste
1 (15-oz) can cannellini beans, rinsed
1 (15-oz) can great northern beans, rinsed
2 cups fresh baby spinach

Directions:
1. In a large, deep-sided skillet, heat oil over medium heat for 30 seconds. Add onion, garlic, and chicken. Cook for 10 minutes, or until chicken is white. Stir to break up any chunks.
2. Add remaining ingredients, except spinach, and stir well. Cook over medium heat until mixture boils. Reduce heat to medium-low and simmer, uncovered, 15 to 20 minutes, or until thick and bubbly. Stir in spinach; cook 1 minute, or until wilted.
3. Serve with garnishes: sour cream, salsa, or guacamole.

HOW KIDS CAN HELP: Measure ingredients; rinse beans in a colander; place garnishes in small bowls.

PER SERVING (2 cups): 327 calories, 8 g fat (1 g saturated), 995 mg sodium, 56 mg cholesterol

This is a great meal that has a starch, meat and a veggie! Enjoy!

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