Nutritious Nibbles

In honor of American Heart Month and National Wear Red Day here's a heart healthy recipe. It's just what the doctor (and dietitian) ordered - low in fat and sodium, high in fiber, and tastes great! Make a batch, I bet it becomes a favorite; and the next time you make it you'll want to double or triple the recipe so you can keep some in the freezer for a quick dinner on busy nights.

White Chicken Chili
1 pound ground chicken breast (can substitute ground turkey breast)
4 teaspoons olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 small red bell pepper, finely chopped
1 small yellow bell pepper, finely chopped
2 teaspoons chili powder
1 teaspoon cumin
2 (14-ounce) cans 99% fat free, reduced sodium chicken broth, plus enough water to equal 4 cups
2 (15-ounce) cans reduced sodium white beans (if not reduced-sodium, rinse)
1 1/2 teaspoon dried oregano
1 (4 ounce) can diced green chilies
1/4 cup yellow cornmeal
1 teaspoon hot pepper sauce
1 teaspoon finely chopped cilantro

Preparation
In a large pot heat 2 teaspoons olive oil over medium heat. Add onion, garlic, bell peppers, chili powder and cumin, sauté five minutes. Heat remaining 2 teaspoons olive oil and add chicken, sauté just a minute or two. Add broth, white beans, oregano, salt, chilies and cornmeal. Bring to a boil, reduce heat and simmer 45 minutes, stirring often. Stir in hot sauce and cilantro. Serve with optional toppings.

Optional Toppings
Shredded white cheddar or Monterey Jack cheese
Chopped green onions
Chopped cilantro
Salsa
Baked tortilla chips


Makes 8 - 1 cup servings

Nutrition Information per serving: Calories 260; Protein 26g; Carbohydrates 24g; Fat 7g (sat 1.5g,trans 0g, poly 1g, mono 3g); Cholesterol 50mg; Calcium 74mg; Sodium 180mg; Fiber 6g; Iron 3mg

Try this heart healthy corn bread with your chili:

Southwestern Corn Bread
1 cup blue or yellow cornmeal
1 cup fat free sour cream
1 tablespoon baking powder
2 cups cooked corn kernels
1/2 teaspoon salt
1/2 cup egg substitute
1/4 pound Monterey Jack or cheddar cheese made with skim milk, shredded
2/3 cup canola oil
1-4 ounce can chopped green chilies

Preparation
Preheat oven to 375°. Spray 9-inch square pan or cast iron skillet with cooking oil spray. Mix dry ingredients and make a well in the center. Add egg substitute, oil and sour cream, blend thoroughly. Fold in corn kernels. Pour half the batter into prepared pan, cover with cheese and chilies. Top with the remaining batter. Bake for 30 - 40 minutes.

Makes 18 - 20 servings

Nutrition Information per serving: Calories 180; Protein 25g; Carbohydrates 13g; Fat 12g (sat 2g,trans 0g, poly 3g, mono 6g); Cholesterol 10mg; Calcium 141mg; Sodium 250mg; Fiber 1g; Iron 1mg

Current Nutritious Nibbles
Southwestern Spiced Walnuts

Archived Nutritious Nibbles
Traditional Gingersnaps
Mashed Sweet Potatoes
Apple Crisp
Southwest Wraps
Rice, Black Bean & Feta Salad
Summer Peach Cobbler
Asian-Flavored Turkey Burgers
Spinach Strawberry Salad with Grilled Chicken
Hummus and Pita Chips
Pear, Feta and Basil Salad
White Chicken Chili
Oven-Fried Sweet Potatoes