This recipe is from the American Heart Association's One-Dish Meals Cookbook.
Light Chicken Chili
Star Rating: 3 stars
Vegetable oil spray
1 pound boneless, skinless chicken breasts, cut into bite-size pieces
1 medium onion, chopped
1 tsp. bottles minced garlic
2 cups low-sodium chicken broth
4-ounce can chopped green chili peppers
1 tsp. ground cumin
1/2 tsp. ground white pepper
2 16-ounce cans navy beans, rinsed and drained
4 5-inch whole-wheat tortillas
4-ounce can sliced ripe olives, drained (optional)
1/2 cup shredded low-fat cheddar cheese (optional)
Lightly spray a Dutch oven with vegetable oil. Add chicken, onion, and garlic. Cook over medium-high heat until chicken is just tender, about 5 minutes. Stir in broth, chili peppers, cumin, and white pepper. Bring to a boil. Reduce heat and simmer 5 minutes, uncovered.
Meanwhile, place half of the drained beans in a medium bowl and mash thoroughly. Stir mashed beans and remaining whole beans into chicken mixture. Simmer 5 minutes.
Line each of 4 soup bowls with a whole-wheat tortilla. Spoon in chili and top with olives and cheese if desired. Serve immediately.
Per serving: Calories 275, Protein 27 g, Carbohydrates 34 g, Cholesterol 41 mg, Total Fat 3 g, Saturated 1 g, Polyunsaturated 1 g, Monounsaturated 1 g, Fiber 7 g, Sodium 441 mg
5 Weight Watchers points/serving