White Bean Chicken Chili
Fructans · GOS · Polyols
Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.
White bean chicken chili is one of those comfort foods that warms you up on a cold day. This recipe from Giada De Laurentis is the best one I've found. We've been making it for…
Directions
- 1
In a large heavy-bottomed saucepan or Dutch oven, heat the oil over medium-high heat. Add the onion and cook until translucent, about 5 minutes. Add the garlic and cook for 30 seconds. Add the ground chicken, 1 teaspoon salt, cumin, fennel seeds, oregano, and chili powder. Cook, stirring frequently, until the chicken is cooked through, about 8 minutes. Stir the flour into the chicken mixture. Add the beans, Swiss chard, green chilies, corn, and chicken stock. Bring the mixture to a simmer, scraping up the brown bits that cling to the bottom of the pan with a wooden spoon. Simmer for 55-60 minutes until the liquid has reduced by about half and the chili has thickened. Add the red pepper flakes and simmer for another 10 minutes. Season with salt and pepper, to taste. Ladle the chili into serving bowls. Sprinkle with the Parmesan cheese and chopped parsley.
Diets
Fits as written
- Egg-free
- Nut-free
- Halal-friendly
- Mediterranean
- High-protein
Works with easy swaps
Gluten-free (1)
- flour → gluten-free all-purpose flour blend
Dairy-free (2)
- (about 1 pound) Swiss chard, stems removed, leaves chopped into 1-inch pieces → dairy-free cheese (or crumbled firm tofu for feta or ricotta)
- grated Parmesan cheese → nutritional yeast
How we decide
- Vegetarian:
- No meat, poultry, fish, shellfish or gelatin (including stock made from them).
- Vegan:
- Vegetarian, plus no dairy, eggs or honey.
- Pescatarian:
- No meat, poultry or gelatin; fish and shellfish are fine.
- Gluten-free:
- No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
- Dairy-free:
- No milk, butter, cream, yogurt, cheese or other dairy.
- Egg-free:
- No eggs, egg noodles or mayonnaise.
- Nut-free:
- No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
- Low FODMAP:
- Rated from the ingredient list; see the Low FODMAP badge on each recipe.
- Halal-friendly:
- No pork products, alcohol or gelatin. This can't confirm halal sourcing.
- Paleo:
- No grains, legumes, dairy, refined sugar or seed oils.
- Mediterranean:
- No red or processed meat and no butter, lard, margarine or cream as cooking fats.
- Low-carb:
- About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
- Keto:
- About 10 g net carbs or less per serving, with at least 55% of calories from fat.
- Atkins:
- About 10 g net carbs or less and 5 g sugar or less per serving.
- High-protein:
- 25 g protein or more per serving.
- Low-sodium:
- About 600 mg sodium or less per serving.
Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.
Nutrition Facts
Per serving (5 servings)
- Protein
- 59.7 g
- Carbohydrates
- 80.5 g
- Sugars
- 13.8 g
- Fiber
- 15 g
- Fat
- 39.5 g
- Saturated fat
- 10.8 g
- Sodium
- 2290 mg
Estimated from USDA ingredient data. Brands, substitutions and cooking methods will change the real numbers.
Have Leftover Chicken Stock?
Pairs Well With
Published May 23, 2016
Recipe Credit: Giada De Laurentiis