This healthy white bean chicken chili is loaded with cannellini beans, corn and green chiles. It has a ton of flavor and cooks up in just 30 minutes.

You asked, I listened! A few weeks ago I asked what recipes you wanted to see from me and I had a ton of requests for soup! Ask and ye shall receive. 😉

Dutch oven pot o white bean chicken chili. Large spoon in the pot.

Prior to this recipe, I had never made a white bean or a chicken chili before, so I decided that this would be a fun one to test! I gravitate towards soups that somehow feel relatively light and refreshing while also being comforting. This soup is just that. It’s packed with vegetables and flavor while also being dairy and gluten-free.

Make a Thicker Broth With Mashed White Beans

This chili is broth based and doesn’t feel as thick or heavy as chili usually does. That said, if you like a thicker broth you can always use a fork or potato masher to mash one can of the cannellini beans before adding them into the pot. This is a great trick for thickening up any broth-based soup!

ALSO, fair warning: my version of this soup turned out quite spicy because the jalapeños I purchased were extra strong. I love spice and it gave the chili a great flavor, but if you don’t love spicy or have kids who will be eating this too, I recommend using less jalapeño.

Bowl of white bean chicken chili topped with avocado, jalapeños and corn tortilla chips.

Here’s What You Need:

  • vegetables – garlic, yellow onion, jalapeño
  • green chiles – I used mild canned diced green chiles – they’re not too spicy but add a nice, complex flavor
  • boneless skinless chicken breasts
  • low-sodium chicken broth – I prefer using low-sodium so I can control the amount of salt in the recipe!
  • cannellini beans or another white bean like navy beans or great northern beans
  • corn – I like using frozen corn and there’s no need to thaw before adding to the chili
  • spices and seasonings – dried oregano, ground cumin, chili powder, sea salt and pepper
  • optional toppings – chopped cilantro, green onion, avocado and additional jalapeño slices

How to Freeze (and Thaw!)

This chili is freezer friendly… aka perfect for weekly meal prep or meal prepping before a baby. To freeze, allow the chili to cool completely. Place in a freezer-safe storage container and freeze. Soup will be good for up to three months.

When you’re ready to enjoy, place the frozen chili in the refrigerator the night before to partially thaw. The next day, add to a saucepan and heat until warm, stirring occasionally. If the soup is too thick for your liking at this point, feel free to add a little broth or water to thin.

Bowl of white chicken chili topped with crumbled tortilla chips, avocado, jalapeño and cilantro.

What to Serve With Chicken Chili

This chicken chili is a full meal on it’s own – especially if you add all the toppings! That said, I love serving this chili with a little something extra like tortilla chips. If you want something more filling, it’s also delicious with cornbread. My pumpkin cornbread would be perfect!

Love Cozy Soups and Stews? Try These:

If you try this white bean chicken chili please be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is super helpful for the EBF team and other readers.

Print

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White Bean Chicken Chili



  • Author:
    Brittany Mullins

  • Prep Time:
    15 minutes

  • Cook Time:
    30 minutes

  • Total Time:
    45 minutes

  • Yield:
    6

Description

This healthy white bean chicken chili is loaded with cannellini beans, corn and green chiles. It has a ton of flavor and cooks up in just 30 minutes.


Ingredients

  • 1 Tablespoon olive or avocado oil
  • 2 cloves garlic, minced
  • 1 yellow onion, diced
  • ½1 jalapeño, seeded and diced*
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 2 teaspoons chili powder
  • 1 teaspoon sea salt
  • ¼ teaspoon ground pepper
  • 2 (4 oz) cans mild diced green chiles
  • 1 lb boneless skinless chicken breasts
  • 5 cups low-sodium chicken broth
  • 2 (15 oz) cans cannellini beans, drained and rinsed*
  • 1 1/2 cup frozen corn (no need to thaw)
  • chopped cilantro, green onion, jalapeño and/or avocado, for garnish
  • cornbread or tortilla chips, for serving

Instructions

  1. Heat oil in a large pot over medium heat. Add garlic, onion and jalapeño and cook until soft and fragrant, about 5-6 minutes. Add oregano, cumin, chili powder and cook about 1 minute more. Add green chiles, chicken, and broth and season with salt and pepper.
  2. Bring mixture to a boil, then reduce heat and simmer, covered for about 10 to 15 minutes, until chicken is tender and cooked through.
  3. Use a fork or tongs to remove chicken from the soup, place on a plate and shred with two forks.
  4. Place shredded chicken back in the pot and add beans and corn. Bring soup to a simmer and let cook another 10 minutes. Taste soup at this point and season with additional sea salt and pepper if needed.
  5. Portion chili into bowls and garnish with chopped cilantro, green onion, extra jalapeño and/or avocado.
  6. This chili is great served with tortilla chips or cornbread.

Notes

  • Feel free to use a full jalapeño. I used 1/2 of a deseeded jalapeño and the chili had a nice kick.
  • To make the chili thicker, you can mash 1 can of the drained and rinsed beans before adding them to the pot.
  • To freeze: cool chili, place in a freezer-safe storage container and freeze. To use, partially thaw chili in the refrigerator overnight. Add to a saucepan and heat until warm, stirring occasionally. If soup is too thick you can add a little broth or water to thin.
  • Category: Soup
  • Method: Stove-top
  • Cuisine: American

Nutrition

  • Serving Size: 1/6 of recipe without toppings
  • Calories: 285
  • Sugar: 4g
  • Sodium: 1160mg
  • Fat: 5g
  • Carbohydrates: 32g
  • Fiber: 9g
  • Protein: 28g

Keywords: white bean chicken chili

The post Healthy White Bean Chicken Chili appeared first on Eating Bird Food.

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I’m getting a slow start to 2019 with regard to health and fitness goals. And if you’ve read here for a while, you know that I often struggle with healthy eating (despite loving healthy food!). I get caught up in my hobby of baking and end up in a cycle of homemade sweets, bread, and — now — sourdough bread. I don’t want to give up on baking entirely, but I do need to find a way to get back to healthier eating. Not so much for the number on the scale . . . but because I just feel so full and sluggish.

Here are the tips you guys sent me yesterday. My criteria was that I don’t want to go all or nothing when it comes to food. I don’t want to label foods “good” or “bad” . . . and I want to continue doing some of my baking. You guys delivered some great tips, and here are the 20 that were most shared.

Start the day with a huge glass of water
Resist eating sugar — even fruit sugar — at breakfast
Read the book Intuitive Eating
Eat way more protein
Skip alcohol for a while
Choose one meal to focus on and go from there
Only bake bread + desserts on weekends
Drink more water throughout the day, especially before meals
Prep meals on weekends for the whole week
Pack lunch the night before to resist daytime snacking
Stop buying all processed foods
Eat meals on smaller plates
Split lunch up to avoid crashing mid-afternoon
Fill half your dinner plate with vegetables
Roast a large pan of veggies and refrigerate for easy grabbing
Stop eating at 7PM and don’t eat again till 7AM
Try sweet potatoes + other whole carbs vs. bread
Eat more healthy fats
Choose fruits that are lower glycemic (cherries, apples, etc.)
Even if it’s hard, stick with it for 21 days to make a habit
THANK YOU for all your advice. 
If you, too, are struggling, I hope these tips are helpful to you. I’m sure many of you are in the same place I am . . . we KNOW what to do, it’s just a matter of actually getting back into the rhythm. I’m going to check back with you all in 21 days to see how things are going. My main goal is to get in more protein, drink WAY more water, and fill most meals with vegetables. 
(But I also hope to expand my sourdough baking skills this month. I’ll just try saving that activity for weekends only. Also: Image source.)

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New Calendar, Running Journal and Meal Planner – free printable pdfs! Get them now and plan your BEST Running Year ever! What’s included in this month’s print-ables: March 2020 Calendar – blank template to write in your workouts, runs, races, activities and other reminders Running Journal – note your workouts and runs to watch your … Read More about March Meal Planner & Journal for Runners FREE printable pdf

The post March Meal Planner & Journal for Runners FREE printable pdf appeared first on Run Eat Repeat.

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If you know me, you know that I’m not much of a light snacker. I’ll rarely grab a bag of chips or a granola bar by itself to hold me over. I like to feel FULL after I’ve eaten, so what I really prefer are “mini meals” as opposed to true snacks.  A lot of the time, I will actually snack on small portion of leftovers from lunch or dinner in order to get a balanced ratio of macros. To me, there’s nothing worse than eating only to feel hungry just an hour or two later.

Bottom line?  

I like to eat, and I don’t do small portions, which is entirely opposite of what we’re conditioned to believe is the “best” way to lose weight. I mean, 100 calorie snacks? No, thank you! Diet culture promotes that the feelings of fullness and satiety are a “bad” thing – and in order to maintain a calorie deficit and see progress, we should learn to live with a constant feeling of hunger. What a recipe for disaster! You can’t find a healthy and sustainable way of eating if you’re starving all the time!

While, yes, you do technically need to eat in a calorie deficit to lose body fat, that doesn’t necessarily mean you need to eat LESS – notice I said calorie deficit, not food deficit. If you strategize your diet correctly and learn to make the most of your macros/calories, you can lose weight and maintain it while nourishing your body and feeling satisfied and content after each meal. What’s the trick? Enter high volume foods!

Many of you guys have likely heard the term “high volume” thrown around and may have even seen examples of volume-based meals. But what exactly are high volume foods? Put simply, a high volume food is one in which the amount of food outweighs the caloric density. Typically, the more fiber, water, and/or air a food contains, the higher its volume is in relation to its calories. Let’s break it down using cauliflower rice and white rice as an example.

If we’re comparing both foods (apples-to-apples), one cup of cauliflower rice contains about 25 calories and 5 grams of carbs while one cup of white rice contains about 220 calories and 46 grams of carbs. Both foods fit the same portion size, but if you’re maintaining a deficit, you would get way more bang for your buck if you subbed in cauliflower rice from time to time. You’re technically eating the same amount of food, but for fewer calories (and carbs) overall. In fact, you could eat double and even triple the amount of cauli rice for less than one serving of white rice – and get a bigger dose of nutrients and fiber!

tips for maximizing food volume

So how can you actively incorporate high volume foods into your diet to really maximize their benefits? Below are some of my favorites and how I fit them into volume-based eating. I hope this gives you guys some ideas and inspiration for your next meal or snack!

Greens – and lots of ‘em!

Basically, if you’re maintaining a deficit and it’s a green veggie, it should have your name all over it! 🙂 Think kale, spinach, arugula, etc. Greens are way more versatile than we give them credit for. Eating as many of them as possible is one of my top tips for adding bulk to meals without adding calories. I love topping a bed of greens with a piece of protein and healthy fats (like grilled chicken and avocado) or sauteeing them with a bit of olive and sea salt for an easy dinner side dish. I will also throw them frozen or fresh into smoothies as a way to add fiber and nutrients. (I swear, you can’t taste them!) 

Non-starchy veggies 

Most non-starchy veggies are low in calories but HIGH in nutrients, packed with vitamins, minerals, and, of course, fiber and water, which helps to increase the fullness factor while keeping your digestive system happy. Examples include broccoli, Brussel sprouts, zucchini, cucumbers – even beets! My favorite trick is to make sure half my plate is non-starchy veggies to fill me up, especially riced or spiralized veggies! Like the cauliflower rice example above, these carb “alternatives” are awesome when you want something filling and substantial, but also want to keep the meal light on calories. Top them with a protein and a sauce, like lean ground turkey and marinara sauce, for a meal that’s as delicious as traditional pasta, but far more nutritious!

Rice cakes

Rice cakes are the most underrated food, in my opinion! Rice cakes are low in calories, but big on air, so they fill you up quick! Plus, I see them as basically a vehicle to eat other delicious foods. I eat mine topped with nut butter + bananas or fresh berries and mashed avocado + Everything But the Bagel Seasoning. I love these combos for a quick and satiating pre-workout snack when I need to put something in my belly, but don’t want to feel weighed down by a full meal.

Smoothies and soups

Both of these are liquid-based, and anyone who has ever chugged a ton of water knows how full that can make you! And both smoothies and soups are awesome ways to incorporate veggies, especially if you’re not the biggest fan of all the green things! Throw frozen chopped spinach into your smoothie and add a ton of non-starchy veggies to your soup for an easy, tasty way to get an extra hit of nutrition while filling up! I’m loving the frozen, pre-made ones from Daily Harvest right now. Use code carrotsncake to get $25 off your first order! 

Fresh fruit

Bring on all the berries, watermelon, and cantaloupe! Strawberries, raspberries, and blackberries have some the highest fiber counts for fruit, while watermelon is chock full of water. When I need a little something sweet after a meal, I try to opt for fresh fruit whenever possible. I’m loving blueberries nuked in the microwave with a scoop of melty nut butter. Mmm! 

Oatmeal

When most people think of oats, they think “boring” – but it doesn’t need to be that way! Oatmeal is great for high-volume eating because oats absorb a lot of water, and you can up the protein quotient easily by mixing in egg whites (which actually makes them more voluminous), protein powder, or collagen peptides. You can top the bowl with fruit and nut butter for sweetness and texture, and if you’re feeling really fancy, you can add grated carrots, rice cauliflower (I swear, you can’t taste it) or zucchini for a truly well-balanced and satiating meal that will leave you full for hours! No more mid-morning hangry!

*It’s important to note that just because these foods are less energy-dense, doesn’ mean that they are a free-for-all. You should still measure out portion sizes and track accordingly if you are following a macro-based plan!*

By eating for volume, you’re setting yourself up to eat a lot more food for a lot fewer calories, and in my experience, this is one of the best strategies you can utilize to stay on track for fat loss. We’re literally wired to continue eating if we’re still hungry (as we should be!), but sometimes the reason we are unsatisfied is due to the fact that we’ve eaten a small, calorically high food that has little nutritional value rather than a big, nutrient-dense meal.

I’m all for flexibility in my diet (that’s why I love macros!), but treats should be the exception, not the rule, especially if your goal is fat loss. There’s a big difference between a bowl of potato chips and a bowl of broccoli, and that rings true no matter what way of eating you adhere to. Plus, successfully losing and maintaining weight isn’t just about what we eat or how active we are – our mindset comes into play as well. The way we perceive a full plate of food versus a tiny portion is vastly different. I don’t know about you guys, but when I’m hungry, even just looking at a small portion of food makes me grumpy and unsatisfied!

So there you have it – a quick how-to on maximizing high volume foods for weight loss! By implementing volume-based eating for even a few meals and snacks a day, you will find that sticking to a healthy lifestyle will be far more satisfying, enjoyable, and easier to maintain!

The post The Best Foods for Weight Loss: Maximizing High Volume Foods appeared first on Carrots 'N' Cake.

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