If you’re looking for a hearty yet low-calorie meal, low-calorie white chicken chili might just be your perfect match. This dish packs a protein punch while maintaining a delicious, satisfying flavor.
With calories ranging from 221 to 360 per serving, it’s a nutritious choice that won’t derail your diet. You can easily explore chili variations by incorporating different beans, like navy beans, or adjusting spice levels with jalapeños or cayenne pepper. Additionally, using a slow cooker makes the meal prep effortless and convenient.
Plus, if you’re missing an ingredient, don’t worry! Ingredient substitutions are simple; swap out proteins or use low-fat cream for a healthier twist.
Enjoy a warming, one-pot meal that’s both versatile and perfect for meal prep.
What ingredients do you need?
To whip up a delicious low-calorie white chicken chili, you’ll need a variety of fresh and canned ingredients.
Here’s a quick list to get you started:
- Chili Base: Olive oil, chopped onion, minced garlic, ground cumin, chili powder, and dried oregano.
- Proteins and Beans: Boneless skinless chicken, white beans (like Great Northern or Cannellini), optional chickpeas, and green chilies.
- Vegetables and Corn: Fresh or canned corn, diced bell peppers, and optional jalapeños or green onions.
- Seasonings and Toppings: Salt, black pepper, cayenne pepper, fresh cilantro, lime juice, and Greek yogurt or sour cream.
Step by Step Instructions
Begin by heating a large pot or Dutch oven over medium-high heat. Add oil and swirl to coat. Sauté diced onion and minced garlic for 3-4 minutes until fragrant.
Next, stir in spices for about a minute.
Now, follow these steps:
- Mash 1 cup of white beans.
- Combine chicken broth, beans, corn, green chilies, and chicken breasts.
- Bring to a boil, then simmer for 20 minutes or use your preferred cooking methods.
- Shred the chicken, return it to the pot, and add lime juice and cilantro.
Simmer for a few more minutes, making adjustments for thickness as desired. This dish is perfect for freezer meal prep, allowing for easy reheating and convenience during busy weeknights.
Serve warm, exploring different chili variations with toppings to enhance flavor!
Cooking Tips
When you’re whipping up a batch of low-calorie white chicken chili, it’s essential to keep a few cooking tips in mind to elevate your dish.
First, choose your cooking techniques wisely; whether you opt for stovetop, slow cooker, or Instant Pot, each method has its benefits.
Sauté your onions and garlic at the start for depth of flavor, and don’t forget to shred the chicken before serving.
For spice combinations, use cumin, oregano, and chili powder to create a robust flavor profile.
Adjust the seasoning throughout cooking, adding lime juice and cilantro at the end for freshness.
Finally, consider puréeing a portion of the beans to achieve a creamy texture without extra calories.
Serving Suggestions
After perfecting your low-calorie white chicken chili, it’s time to think about how to serve it for maximum enjoyment.
For delicious serving options, consider topping your chili with fresh cilantro, lime wedges, avocado slices, or jalapeños. These flavor enhancements elevate the dish, adding brightness and zest.
You can also serve it alongside a revitalizing tomato cucumber salad or some crunchy saltine crackers for a satisfying contrast. If you’re feeling indulgent, pair it with cornbread or use it as a topping for baked potatoes.
For a fun twist, serve your chili as a dip with tortilla chips or alongside nachos. A dollop of Greek yogurt or sour cream can also enhance the flavors beautifully.
Storing
Storing your low-calorie white chicken chili properly guarantees its freshness and flavor for later enjoyment.
For refrigeration, make sure you cool the chili completely before transferring it to an airtight container. It’ll last for about 4-5 days in the fridge. When reheating, you can use the microwave or stovetop; just add broth or water if it thickens.
If you want to freeze it, follow these freezing methods: cool the chili completely, then use freezer-safe containers or bags. It can be frozen for 3-6 months.
Thaw it in the refrigerator or with a pressure cooker, and reheat on the stovetop, microwave, or slow cooker. Remember to label containers for easy tracking!
Health Benefits
How can a simple bowl of low-calorie white chicken chili benefit your health? This dish is packed with protein sources like chicken and beans, providing 33-39 grams of protein per serving.
This high protein content helps maintain muscle mass and keeps you feeling full, stabilizing your blood sugar levels.
Additionally, the chili’s rich fiber content from beans, corn, onions, and chile peppers is essential for a healthy digestive system. It acts as a prebiotic, feeding good gut bacteria and contributing to regular bowel movements.
With its balanced macronutrient profile, this chili supports overall cellular health while delivering a wealth of vitamins and minerals, making it a nutritious choice for your mealtime.
What to serve with it
When you’re ready to enjoy your low-calorie white chicken chili, consider a variety of delicious accompaniments that can elevate your meal.
For garnish options, you can’t go wrong with fresh cilantro, creamy avocado or guacamole, and zesty pickled onions. A sprinkle of Monterey jack or cheddar cheese adds a delightful richness.
For side dishes, think about serving warm corn tortillas or cornbread to soak up every drop of chili.
You might also opt for a revitalizing garden salad or spicy roasted cauliflower to balance the flavors. If you’re in the mood for something heartier, jalapeno poppers or homemade tater tots make fantastic handhelds.
With these options, your chili experience will be truly satisfying!
